Nighttime Anxiety: Why It Happens and How to Cope

Why Is Anxiety Worse at Night?

Many people find that anxiety intensifies at night; just as the world quiets down, the mind grows louder. Without the distractions of the day, our thoughts can spiral, often toward fear, regret, or uncertainty.

This experience isn’t just emotional, it’s biological. According to polyvagal theory (Porges, 2011), when the nervous system doesn’t feel safe, it shifts into survival mode. At night, without daylight or activity to anchor us, our nervous systems may struggle to downregulate.

Psychologist Dr. Dan Siegel also notes how the brain's default mode network (the part active during rest) can stir up unresolved thoughts, especially when we’re fatigued and vulnerable.

What Does Nighttime Anxiety Feel Like?

You might notice:

• Racing thoughts or catastrophising

• A tight chest or shortness of breath

• Restlessness or muscle tension

• Difficulty falling or staying asleep

• A sense of dread or loneliness

This pattern is common and treatable. Understanding what’s happening can help you respond with compassion rather than fear.

Why Your Nervous System Struggles to Settle

Somatic therapist Peter Levine (2010) emphasises that anxiety lives in the body as well as the mind. If you’ve experienced trauma or prolonged stress, your system may have learned that stillness is unsafe. As your body slows down for the night, it may become more alert - as if anticipating danger.

How to Calm Anxiety at Night

Below are some therapist-recommended strategies to support yourself:

1. Create a Soothing Nighttime Ritual

Routines can signal safety to the nervous system. Try gentle activities like reading, warm tea, journaling, or a warm bath - ideally in the same order each night.

2. Use Somatic Grounding Tools

• Try progressive muscle relaxation: tensing and releasing each muscle group.

• Practice orienting: slowly look around the room and name what you see.

• Do 4-7-8 breathing: inhale for 4, hold for 7, exhale for 8.

These techniques help your body feel grounded in the present, reducing physiological arousal.

3. Reassure Your Inner Experience

Dr. Kristin Neff’s work on self-compassion reminds us that kindness can co-exist with pain. Speak gently to yourself:

“It makes sense that I feel this way. I am safe right now. This feeling will pass.”

4. Keep a Thought Journal

If your mind is racing, write down your thoughts without censoring. Naming the worry often reduces its power.

5. Seek Professional Support

Nighttime anxiety can be linked to unresolved trauma, attachment wounding, or chronic stress. Working with a therapist, whether through talk therapy or somatic-based approaches, can help you explore the root causes safely.

Final Thoughts

Nighttime anxiety isn’t a personal failing. It’s a signal from your nervous system asking for safety, regulation, and compassion. With the right support, it is absolutely possible to move from restlessness to rest.

If you’d like to explore this with support, I offer trauma-informed therapy online and in-person in Horsham, West Sussex. You’re welcome to get in touch.