Common Signs
- Racing thoughts at bedtime
- Rapid heart rate or shallow breathing
- Muscle tension
- Frequent night-time awakenings
- Dread of going to bed
Night anxiety is a vicious cycle: poor sleep increases anxiety, and anxiety makes it harder to sleep. It is one of the leading drivers of chronic insomnia.
Slow nasal breathing (4-7-8 method), journaling worries before bed, and removing screens 60 minutes prior to sleep can quickly reduce nighttime arousal.
If anxiety persists, evidence-based therapies like CBT-I and mindfulness-based stress reduction are highly effective and drug-free.
When to talk to a doctor
If symptoms last longer than three weeks, interfere with daily functioning, or include witnessed pauses in breathing, schedule an appointment with a board-certified sleep physician.