Why is my anxiety worse at night?

I had never experienced night-time anxiety until I did.

That tightness in my chest. The overwhelming sense of unease. My mind racing in every direction, replaying conversations, unfinished to-do lists, and things I had no control over.

Why was this happening? And why, of all times, at night?

If this sounds familiar, you're not alone. Anxiety seems too heighten when the world quiets down, turning what should be a time for rest into a mental battleground. But there’s science behind it and ways to break the cycle.

The science behind night-time anxiety

Night is designed for rest, but research suggests that our fear responses are naturally heightened in the dark, a survival instinct that once kept our ancestors safe. Today, those 'threats' aren't wild animals, but looming deadlines, life pressures, and unresolved stress.

This heightened state of alertness can lead to the anxiety-sleep cycle where stress keeps you awake, and poor sleep fuels more stress the next day. Research shows that insomnia is a key predictor of anxiety and depression, with people experiencing chronic sleep disturbances being more likely to develop mental health issues. (1)

Lack fo sleep contributes to anxiety

When anxious thoughts keep us awake at night, they not only cause us to lose out on the health and well-being benefits of sleep, but they also contribute to increased anxiety in the long run. A systematic review of thirteen studies found insomnia to significantly predict the onset of mental disorders such as anxiety and depression (2). It's a vicious cycle: sleep disturbances contribute to the onset of anxiety, and anxiety contributes to sleep disturbances, with anxiety disorders often characterised by insufficient sleep quality and quantity (3). However, there are some strategies that we can use to escape this relentless cycle and calm anxious thoughts during the night. 

The good news? You can break this cycle. Small, intentional changes can make a huge difference in calming anxious thoughts before bed.

5 ways to ease night-time anxiety

1. Breathe your way to calm

When anxiety spikes, our breathing becomes shallow, sending signals to the brain that something is wrong. Deep belly breathing slows the heart rate and lowers cortisol, shifting the body into a state of relaxation. Try this simple 4-7-8 method:

Inhale for 4 seconds

Hold for 7 seconds

Exhale for 8 seconds

"Breath is the bridge between the mind and body. Mastering it can help control stress, anxiety, and ultimately, your sleep." - Rob Rea, Breathwork Specialist.

Try it tonight: With every Dreem Distillery order, you'll receive four exclusive breathwork videos with expert Rob Rea designed to guide you through relaxation techniques anytime, anywhere.

2. Writing to-do lists

Did you know that writing a list can be one of the ticks to help you sleep? If you find yourself running through a mental checklist of all the things you need to do over the next couple of days, it can be helpful to actually get them down on paper as part of your sleep routine. A study in 2019 found that people who spent five minutes before bed writing lists of things they needed to remember to do fell asleep significantly faster than those who wrote lists of tasks they had completed (4). Add a pen and paper to your list of things to help you sleep and you could be sleeping better in no time. 

Dreem tip: keep a notebook by your bedside. A quick "brain dump" can help prevent those middle-of-the-night thought spirals.

3. Create a sleep-inducing environment

Our environment plays a huge role in helping you get better sleep. Adjusting the light, sound, and temperature in your bedroom can help to calm your mind and instigate sleep. A sleep-friendly environment should be quiet, dark and cool, ideally 15.6-19.4 degrees celsius. A 2023 randomised controlled study of patients in ICU found that wearing a sleep mask and ear plugs reduced their fear and anxiety and improved their sleep quality (7).

Cool room

Blackout blinds

No screens before bed

4. Cut caffeine and alcohol earlier than you think

Caffeine lingers in your system for up to 10 hours, and while alcohol may feel relaxing, it disrupts REM sleep - leaving you feeling groggy the next day. A study found that consuming caffeine as many as six hours before bed has disruptive effects on sleep and can reduce sleep time by a whole hour. Not only does caffeine keep you awake, but it's also been found to make anxiety symptoms, including panic attacks worse (5,6). Scientists therefore recommend you sip your last cup of coffee 10 hours before bedtime.

Swap the wine for a bedtime ritual instead:

A warm bath with The Z's Bath Soak

A few drops of Night Drops under your tongue 

A light stretch or meditation before bed

5. Support your nervous system naturally

Some nights, your body needs extra support.

Night Drops: Our award-winning Super Terpene Blend combines broad-spectrum CBD with calming botanicals to gently ease stress and guide you into deep, restorative sleep.

Bed Balm: Massage onto temples and chest breathing pathways to relieve tension and create a moment of stillness before bed.

Reclaim your rest!

Sleep shouldn't feel like a battle. The right tools and rituals can help you break free from the anxiety-sleep cycle so you can wake up feeling restored, clear-headed, and ready to take on the day. If you find that your night-time anxiety is becoming increasingly hard to manage, speak to your doctor or a medical professional for advise.