All human beings need sleep, which is the only way the body can regain its lost energy and retrieve the strength needed to face the new day. However, one of the problems about sleeping is having attacks of anxiety at night , which makes it really difficult to sleep and may put health at risk.
But what exactly is a nighttime anxiety attack? What causes this condition and what should you do when it affects your sleep and health? In this article, we will clarify these and other questions about this type of attack . Enjoy reading!
After all, what is nighttime anxiety?
Nighttime anxiety is that kind of condition in which a person faces many worries and fears and negative thinking before he sleep . As a result, his mind fails to relax and get rid of all those mad thoughts that prevent him to finally asleep. This badly increases episodes of insomnia.
In general, this problem is more common in people who have a busy and stressful routine. However, for different reasons, this condition can affect anyone, regardless of age . So much so that anxiety in children and adolescents is one of the issues that most concerns Public Health.
However, in childhood and adolescence, anxiety attacks occur due to various factors. Thus, this condition needs to be considered separately, as nocturnal anxiety attacks are more common among individuals who have had anxiety throughout their lives.
Additionally, individuals suffering from this disorder are also prone to developing other disorders related to the quality of sleep. Among the most common are sleep apnea, restless legs syndrome, hypertension, and insomnia.
How to recognize nighttime anxiety?
The main reason for nighttime anxiety is the one connected with a failure of the brain to disconnect from unwanted negative thinking. The mind stays racing and alert when bedtime arrives. Thus, the individual isn’t in a position to relax, since they are preoccupied with their fear and anxiety.
We have highlighted some of the main mental and physical symptoms that may indicate a higher risk of a nighttime anxiety attack. See what they are:
- racing heart;
- sweating and tremors;
- a lot of difficulty falling asleep;
- pain or tightness in the chest;
- habit of getting up at dawn;
- maintenance of accelerated thinking;
- excessive stress and shortness of breath;
- constant restlessness and agitation before going to bed;
- constant feeling of emotional and physical fatigue;
- need to keep the light on and your eyes open;
- negative thoughts that prevent the brain from switching off;
- lack of attention and concentration in carrying out daily activities.
Is there more than one type of nighttime anxiety?
Yes, because this condition manifests itself in different ways. Furthermore, the symptoms can vary depending on the intensity of the problem . With this in mind, we highlight the main types of manifestations that influence nocturnal anxiety attacks. Check them out!
Initial nighttime anxiety
Its main characteristic is difficulty falling asleep. When bedtime approaches, the person becomes tense and symptoms such as palpitations, sweating and restlessness appear. As a result, the person overcome by anxiety cannot sleep through the night.
In more severe cases, it is common to toss and turn in bed, awake, agitated and with intrusive thoughts. In this type of anxiety, the person takes hours to fall asleep and, due to the acceleration of the brain, wakes up several times during the night.
Intermediate nighttime anxiety
In this type of anxiety attack, the person can sleep, but wakes up several times during the night. After waking up, they spend several minutes or hours trying to get back to sleep, but have great difficulty getting back to sleep .
There are several reasons that lead to these nighttime awakenings. They are generally associated with behavior patterns influenced by emotional issues, various conflicts or physical illnesses.
Early awakening
Also known as terminal nocturnal anxiety, this disorder causes people to wake up earlier than expected , even “before the alarm clock.” This happens because the person remains focused on all the tasks they were unable to complete and on the next day’s commitments.
What causes nighttime anxiety attacks?
Episodes of anxiety have a multi-causal influence, but some factors are decisive in triggering the phenomenon. We have listed the most relevant ones. Take a look!
Stress
People who experience constant stress can face a number of health problems, including an impact on their sleep quality. When stress levels are too high, the body releases hormones that cause body pain , migraines, general malaise and heart problems.
Lack of sleep routine
Quality, restorative sleep depends on several factors. Therefore, maintaining a sleep routine, with regular times and a suitable environment, is of utmost importance for health. In the absence of a routine, hormones become unregulated, the brain does not relax, and the person may develop serious sleep disorders.
Excessive worries
Typically, individuals who are unable to get away from their daily worries tend to have difficulty sleeping. In these circumstances, the brain remains active because it is used to anticipating negative situations that prevent mental relaxation.
How to avoid nighttime anxiety attacks?
Even if a person is overcome by anxiety at bedtime, some changes in routine can make it possible to adjust their sleep . However, such adjustments depend on time, effort and controlling the habit of multitasking .
In this sense, take a look at what you should do to reduce episodes of nighttime anxiety:
- practice physical exercise regularly to reduce anxiety levels and promote mental relaxation;
- create a sleep routine, with fixed times for sleeping and waking up;
- keep the room clean, airy, comfortable and with little lighting at night;
- adopt alternative therapies that aim at relaxation, such as yoga, meditation and similar;
- seek specialized professional help to determine the most appropriate treatment for your case.
As you have noticed, there are several ways to prevent nighttime anxiety attacks. With the right treatment, specific therapies and medication, it is possible to reverse the impacts of this disorder. Therefore, the ideal is to seek professional support to get back to having peaceful nights and quality sleep.
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