Why do I get Anxious at Night?

Why do I get Anxious at Night?

Nighttime anxiety is a pattern of heightened arousal at bedtime, driven by irregular sleep schedules, evening light, stimulants, and unprocessed stress.

You notice racing thoughts, a fast heartbeat, and trouble sleeping. A steady routine and CBT-I reduce arousal and rebuild strong sleep patterns.

What nighttime anxiety feels like

You might notice:

• A tight chest, fast heartbeat, or shallow breathing
• Restlessness, tossing and turning, or muscle tension
• Racing thoughts, worry spirals, or fear that something is wrong
• A strong urge to grab your phone, turn on the TV, or get out of bed
• Trouble falling asleep, frequent waking, or waking too early

If this sounds familiar, you are not alone. Anxiety disorders are the most common mental health conditions in the United States, so many people in Tooele deal with evening and late-night symptoms.

Why anxiety spikes at night

1) Fewer distractions, louder thoughts

Daytime keeps you busy. At night, external noise drops. Your mind has space to replay conversations, deadlines, and worries. Without tasks in front of you, your brain scans for problems to solve. That scan can keep you alert.

2) Body rhythms and alertness

Your body prefers predictable sleep and wake times. When bedtimes or wake times swing, the internal clock sends mixed signals. You feel tired and wired at the same time. If you lie awake in bed often, your brain can also learn that the bed is a place to stay alert. That conditioning makes future nights harder.

3) Light at the wrong time

Evening light tells the brain to stay awake. Overhead LEDs, street lamps, and bright screens can suppress natural sleepiness. Dim the lights in the house an hour before bed. Keep screens low and out of your direct line of sight. If you wake at 2 a.m., avoid bright lights. Keep a low, warm night light in the hall or bathroom.

4) Caffeine that lingers

Coffee, tea, soda, energy drinks, and pre-workout supplements can remain in your system for several hours or even overnight. Many adults do best when their total caffeine intake stays under 400 milligrams per day, ideally taken earlier in the day.

5) Alcohol that fragments sleep

Alcohol can make you drowsy at first, then disrupt deeper sleep and leave you up in the early morning. You may fall asleep faster, then wake at 2 or 3 a.m. with a racing mind. Cutting evening drinks helps many people.

6) Stress carried into bedtime

Unfinished tasks, money concerns, parenting stress, and health worries follow you into the night. If you have perfectionistic standards, your brain may keep reviewing the day for errors. Gentle planning and a short brain dump help offload this pressure.

7) Health and life phases

Pain, reflux, thyroid issues, asthma, perimenopause, and pregnancy can worsen night symptoms. Medications, nicotine, and some supplements can stimulate your nervous system. If panic wakes you from sleep, or if you snore loudly, gasp, or stop breathing at night, talk with a medical provider.

8) Trauma and grief

Trauma memories and fresh grief can intensify after dark. The quiet can bring images or fears to the surface. Targeted therapy helps you process safely.

The anxiety–sleep loop

Poor sleep makes anxiety worse; anxiety makes sleep worse. Breaks in sleep increase emotional reactivity the next day. Heightened anxiety then makes it harder to wind down. Research supports this two-way link between insomnia and anxiety.

A 10-minute plan to calm nighttime anxiety

Use this short, specific routine when you feel keyed up. Keep your steps the same each night to train your brain that it is safe to rest.

1. Set a screen curfew. Place your phone on charge in another room. If you need it nearby, set Do Not Disturb, face it down, and silence alerts.
2. Dim the house. Drop overhead lights and use a warm lamp.
3. Do a 2-minute brain dump. On paper, list tomorrow’s tasks. Circle the top three. Put the paper in your bag or on the kitchen counter.
4. Run warm water for 90 seconds. Wash your face or take a short shower. The temperature change helps your body settle.
5. Breathe slower. Sit upright. Inhale for four counts, exhale for six counts, for 20 to 30 breaths. Keep it light and easy.
6. Progressive muscle release. Starting at your feet, gently tense for 3 seconds, then release the tension. Move up the body.
7. Use a cue word. Pick one simple word, like “rest.” Whisper it on each exhale.
8. Lights out, same time nightly. Consistency trains your system.

If you wake up during the night and your thoughts are racing, repeat steps 5 through 7. If worry lasts longer than 15 to 20 minutes, get out of bed and do something else. Sit in a dim room. Read a printed page or listen to a neutral podcast. Return to bed when sleepy. This small move breaks the pattern of being alert in bed.

Practical changes that reduce night anxiety

Anchor your schedule

• Wake up at the same time daily, within 30 minutes, even on weekends.
• Keep naps brief, 15 to 20 minutes long, and schedule them before 2 p.m.
• Aim for a regular wind-down of 30 to 60 minutes.

Trim the stimulants

• Set a personal caffeine cutoff six to eight hours before bed.
• Keep daily caffeine within FDA guidance. Track energy drinks and large coffees.
• Avoid nicotine at night. It stimulates your system.

Adjust light and environment.

• Dim lights one hour before bed.
• Use warm bulbs in bedside lamps.
• Keep the bedroom calm, quiet, and dark. A light, consistent fan can help.
• Place your clock so you cannot see the time.

Rethink alcohol at night.

• If you drink, keep it light and finish three hours before bed.
• Notice how sleep feels after alcohol. Try a two-week experiment without it.

Set boundaries with your phone.

• Pick a charging station outside the bedroom.
• If you use a sleep app, set it to start automatically and avoid scrolling through your device’s screen.
• Remove news and email from the last hour of your day.

Give your mind a place to put worry.

• Keep a notepad by the bed.
• Write a one-line worry and one next step for tomorrow.
• Tell yourself, I will handle this at 10 a.m. tomorrow.

Move your body

• Most people sleep better with 20 to 30 minutes of movement most days.
• Finish vigorous workouts at least three hours before bed.
• Gentle stretching in the evening can help.

What to do during a panic surge at night

• Sit up and put both feet on the floor.
• Look around the room. Name five things you see. Name four things you can touch.
• Breathe slower than usual. Aim for longer exhales.
• Place a cool washcloth on your face or hands to cool them down.
• Repeat a short, accurate phrase. For example, I am safe in my home.
• Wait for the wave to pass. Panic peaks and falls within minutes.
• If surges recur, consider meeting with a therapist to develop a plan.

When counseling makes a difference

If anxiety keeps you up at least three nights per week for three months or more, you may have chronic insomnia with anxiety. Cognitive behavioral therapy for insomnia, also called CBT-I, is a proven first-line treatment that helps you reset sleep and calm nighttime arousal. Treatment typically requires four to eight sessions, with results lasting for several months.

At Sunset Counseling Services, we use simple, stepwise tools, then layer skills that fit your life. You set the goals. We provide steady guidance and accountability. We also coordinate with your primary care provider when needed. If medication is a suitable option, we help you discuss it with your prescriber.

Learn more or start with a brief consultation: Anxiety Counseling in Tooele.

Self-check: Is my night anxiety “normal,” or do I need help

You can try self-care for a few weeks if:

• You function during the day, though tired
• You fall asleep within 30 minutes most nights
• You do not wake more than once or twice
• You recover with better habits

Contact a counselor soon if:

• You struggle to fall asleep for more than 30 minutes most nights
• You wake with panic, chest pain, or shortness of breath
• You sleep less than six hours most nights
• You worry about sleep during the day
• Anxiety affects work, school, or parenting
• You use alcohol, cannabis, or pills to force sleep
• You have trauma memories or nightmares
• You think about self-harm, get help now by calling your local emergency number

Quick bedtime routine

• Dim lights one hour before bed; keep screens off or face down. Evening light can suppress melatonin and delay sleep.
• Breathe 4 in, 6 out for five minutes; release muscle tension.
• If awake longer than 20 minutes, get up, sit in dim light, and return when sleepy.
• Keep the same wake time daily; limit caffeine after early afternoon. The FDA suggests a daily limit of 400 milligrams for most adults.

How we help at Sunset Counseling Services, Tooele

Feel calmer at night, steadier during the day. Sunset Counseling Services is a local team in Tooele that provides evidence-based care with practical steps you can use right away. We help you reduce worry and panic, improve sleep with CBT-I, manage stress from work or family changes, and rebuild safety after trauma. We also support couples and families so routines work, and we coordinate with your medical provider when needed.

If anxiety is disrupting your evenings or your sleep, you do not have to handle it alone. Begin with anxiety counseling in Tooele and create a plan tailored to your life. Schedule an appointment today.

You deserve nights that restore you. If anxiety keeps creeping in after dark, you can change the pattern. Small steps plus steady support work. Our team is here to help you rest with confidence.

Take the next step today. Book with Sunset Counseling Services in Tooele to schedule an appointment and start a plan that fits your life.

Frequently asked questions

1. Why do I get anxious at night, even when I am tired

Your brain can associate bed with worry; evening light, stimulants, and stress raise arousal. A steady routine and CBT-I help retrain sleep.

2. Can screen time cause night anxiety?

Bright evening light and stimulating content can delay sleep and raise alertness; dim lighting and reduced evening screen use help.

How long does caffeine affect sleep

Caffeine can affect sleep for many hours; keep daily intake under 400 milligrams and set an afternoon cutoff.

What therapy works best for insomnia linked with anxiety

CBT-I is a first-line treatment with strong evidence; typical programs run four to eight sessions.

Why do I wake at 3 a.m. with a racing heart?

Alcohol, stress surges, or conditioned wakefulness can trigger early morning arousal. Keep the lights dim, breathe slowly, and get out of bed if you’ve been awake for too long.

Is nighttime anxiety common?

Yes. Anxiety disorders are the most common mental health conditions in the U.S. Many people notice symptoms at night.