Understanding Nighttime Anxiety and How to Address It

At night, why do our darkest thoughts often surface? It could be that in the daytime, it's easier to push aside feelings of anxiety and despair.

Anxiety is a common human emotion marked by worry and nervousness. It can arise during stressful periods, such as when you're concerned about a loved one's health, facing financial issues, or dealing with the global pandemic like the one caused by the coronavirus.

For some individuals, anxiety becomes a constant companion. When this happens, it disrupts the sleep crucial for emotional balance, leading to a downward spiral that impacts overall health and well-being. So, what can you do when anxiety starts to overwhelm you?

Chances are, you've experienced some common anxiety symptoms at some point in your life, such as nervousness, worry, difficulty concentrating, or trouble falling and staying asleep.

Anxiety is now the primary mental health issue in the United States, surpassing depression.¹ In fact, the nation has been described as The United States of Anxiety, even before the coronavirus outbreak!

If this resonates with you, remember that you are not alone.

According to the Anxiety and Depression Association of America (ADAA), over half of adults report that their anxiety levels interfere with their ability to fall asleep at night.²

Overview

But why does anxiety intensify at night? While there isn't extensive scientific research to provide a definitive answer, experts suggest that at night, your mind may be preoccupied with processing the day's concerns or anticipating the tasks on tomorrow's agenda.

This perceived stress triggers an adrenaline rush in the body, which is counterproductive when trying to achieve restful sleep.

Chronic Nighttime Anxiety Triggers a Vicious Cycle of Health Issues

A study published in the Journal of Psychiatric Research reveals a strong connection between anxiety disorders and poor sleep quality.³ Various studies indicate that sleep deprivation can trigger anxiety, and vice versa.⁴

What's particularly concerning is that this harmful cycle can significantly impact your quality of life. Research from the University of California indicates that individuals experiencing both anxiety and poor sleep report "significantly worse mental health-related quality of life and increased disability" compared to those with anxiety alone.⁵

Based on our extensive research on cancer and dementia, it's worth noting that inadequate sleep heightens the risk of both conditions.

Therefore, addressing anxiety and sleep problems is crucial for enhancing not just mental health but also overall physical well-being. Prolonged poor sleep quality is not a minor issue; it's a serious concern that demands immediate attention.

Risks of Anti-Anxiety Medications

The temptation to rely on anti-anxiety drugs is strong, but it's essential to be cautious. While commonly prescribed benzodiazepines can induce sleep, they carry a high risk of addiction due to their impact on the brain's "reward" pathway, similar to opioids.

Long-term use of these drugs can do more harm than good, leading to adverse effects like memory loss, cognitive impairment, dizziness, and even hip fractures resulting from nighttime falls in a drug-induced state.

Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are other frequently prescribed options for anxiety management. However, these medications come with a lengthy list of side effects, including nausea, diarrhea, headaches, sexual dysfunction, blurred vision, dizziness, and insomnia. Surely, there are better alternatives for achieving restful sleep!

That's why opting for natural remedies to address long-term anxiety control is recommended.

Strategies to Combat Nighttime Anxiety

If nighttime anxiety persists as a chronic issue, seeking guidance from a trusted healthcare provider who may suggest cognitive behavioral therapy and other interventions is wise.⁶

In the interim, here are proven lifestyle adjustments that could assist in calming your mind and promoting better sleep:

1. Avoid electronic devices: Research indicates that using electronics before bedtime is associated with longer sleep onset time. This is due to the blue light emitted by these devices, which suppresses the sleep hormone melatonin, making it challenging to fall and stay asleep. The constant influx of news from screens doesn't help in achieving restful sleep either.⁷

2. Practice deep breathing: Engage in 4-7-8 breathing technique for relaxation. In a comfortable position, inhale for four seconds, hold for seven seconds, and exhale slowly for eight seconds. Repeat as needed.⁸ Various podcasts offer additional relaxation methods.

3. Explore meditation or progressive relaxation: Extensive research highlights the positive impact of meditation on anxiety reduction. If you're new to meditation, free podcasts can guide you through the process. Visit the online UCLA’s Mindful Awareness Research Center for resources.

4. Engage in physical activity: Regular aerobic exercise, even as little as ten minutes, like walking or cycling, can significantly enhance nighttime sleep quality, benefiting both physical and mental health.¹⁰

5. Try chamomile tea or supplements: Chamomile's anxiety-relieving properties are well-documented. Studies show that chamomile users experience reduced anxiety levels and improved well-being. Additionally, chamomile mimics the effects of common anti-anxiety medications without the associated side effects. Consider natural supplements like Napz, containing gentle ingredients like chamomile, hibiscus, lemon balm, and passion flower. Some individuals find CBD oil beneficial as well.

6. Consider Silexan lavender capsules: While lavender essential oil is commonly used for stress relief, Silexan offers a specially formulated lavender supplement for oral consumption. Research from The World Journal of Biological Psychiatry indicates that Silexan reduces anxiety disorders and improves sleep quality with minimal adverse effects.¹³

7. Explore ashwagandha: This potent herb from Ayurvedic medicine is known for reducing anxiety and stabilizing stress response over the long term.

   It's worth mentioning kava root and valerian root as well, which have demonstrated anxiety-reducing effects in clinical studies. However, these herbs can interact with certain medications and may cause side effects. Seek guidance from a knowledgeable natural or integrative healthcare provider before prolonged use.

8. Increase magnesium intake: Magnesium deficiency is common in adults and plays a vital role in calming the nervous system. Opt for chelated magnesium supplements like citrate or chloride for better absorption. Begin with a low dose and gradually increase, as excessive intake may lead to digestive issues. Chelated mineral forms are preferable for improved bioavailability.

9. Consider vitamin B-complex supplementation: B vitamins, particularly vitamin B6, aid in stress reduction and mood stabilization. Vitamin B6 deficiency can manifest as anxiety. It's advisable to take vitamin B complex in the morning to prevent potential energizing effects close to bedtime.

Final thoughts...

Establishing healthy sleep habits, such as maintaining a consistent sleep schedule and avoiding stimulants in the afternoon and evening, can be beneficial.

If nighttime anxiety significantly impacts your daily life, seek support from mental health resources. The Anxiety and Depression Association of America's website – www.adaa.org – is a valuable starting point for assistance.