Nighttime anxiety - why does anxiety get worse at night?

You might cope well during the day. You get things done. You show up. You hold everything together. And then night comes ... The house goes quiet. The lights go out. And suddenly your mind feels louder than ever.

Nighttime anxiety is something I’m asked about a lot, both in my therapy work and more recently in the media. It’s a topic I’ve spoken about with The Times (click here to read the article), because for many people this is a very real and very lonely experience. It often shows up in the small hours, when distractions fade and there’s nowhere left to run from your thoughts.

Nighttime should be a time of rest and restoration. But for many people, it becomes the hardest part of the day. Let's take a look at what's happening in your emotional world at nighttime - and how things could be different.

Why anxiety often feels worse at night

One of the main reasons anxiety intensifies at night is simple but powerful. This is the moment when the world slows down. During the day, our worries are often held at bay by work, conversations, noise, and constant activity. At night, those buffers simply fall away. You’re left alone with your thoughts and feelings, without the structure or reassurance that daytime provides.

For many people, this can create a sense of emotional loneliness. And feeling emotionally alone is a common trigger for anxiety. If you’re someone who is used to coping, managing, and holding things together, nighttime can feel particularly exposing. The strategies that help you function during the day don’t work in the same way when you’re tired, quiet, and no longer distracted.

Why does nighttime anxiety feel particularly bad at the moment?

I'm writing this blog in the middle of winter. And it's absolutely the case that the time of year plays a role. As lighter evenings disappear and the weather turns, many people notice a shift in their mood and anxiety levels. Summer routines and longer days give way to darker evenings and more time indoors.

Even the festive season - often framed as something to look forward to - can bring added pressure. More planning. More expectations. More mental load. When you finally stop at night, your body may be exhausted, but your mind is still racing through everything you haven’t done, or everything that might be coming next.

How screens and constant connection feed nighttime anxiety

Technology isn’t the whole story, but it is definitely part of the picture. Our devices offer us an amazing source of connection, information, and entertainment. But constant access also means constant stimulation. Work emails, messages, news updates, and social media blur the boundary between day and night, leaving little space for our nervous systems to properly wind down.

There’s another layer to this too. Our phones have become a go-to way of soothing uncomfortable feelings. Feeling bored, lonely, worried, or low? Picking up your phone can offer quick distraction. At night, when that distraction isn’t available in the same way, the thoughts and feelings you’ve been holding at bay during the day can surface with more intensity.

When anxiety turns into sleep anxiety

Anxiety tends to multiply. You might start the night feeling unsettled, then find yourself worrying about not being able to sleep. That worry can quickly turn into fear about how you’ll cope the next day, or how exhausted you’ll feel if this keeps happening. Over time, bedtime itself can begin to feel stressful rather than soothing. Anxiety disrupts sleep. Poor sleep heightens anxiety. And a vicious cycle takes hold.

How to soothe nighttime anxiety

There isn’t a single fix, but there are practical ways to reduce the intensity of nighttime anxiety and create more emotional safety around sleep.

Take your sleep routine seriously

Think about how carefully we approach sleep for babies or small children. Warm baths. Dim lighting. Familiar routines. These aren’t luxuries. They’re ways to send signals of safety and calmness to our nervous systems.

Your version might include a warm shower or bath, lower lighting, a book, calming music, clean bedding, or a familiar scent. Consistency matters more than perfection. A predictable wind-down routine helps your body recognise that rest is coming.

Reduce reliance on devices

Many people know instinctively that screens before bed don’t help, but habits can be hard to shift. One of the most helpful changes I’ve made personally is turning my phone off in the evening and leaving it downstairs until morning.

If you rely on your phone for practical reasons, look for simple alternatives. An alarm clock instead of your phone. A pen and paper for late-night to-do lists. Small changes can have a surprisingly big impact.

Get the feelings out before bed

Unspoken worries tend to grow louder at night.

Creating a short ritual to acknowledge what’s on your mind before bed can help prevent those thoughts spilling into the night. This might be journalling, writing a to-do list, or talking things through out loud. The aim isn’t to solve everything. It’s to name what’s there, and gently remind yourself what’s within your control and what isn’t.

Work with your body, not just your thoughts

Anxiety doesn’t just live in the mind. It shows up in the body too.

Simple grounding or breathing exercises can help settle the nervous system when anxiety spikes at night. One gentle option is five-finger breathing. Tracing each finger as you breathe slowly in and out gives your body something steady to focus on, helping interrupt spiralling thoughts.

Practise during the daytime as well

Nighttime anxiety is part of a 24-hour cycle.

If anxiety feels loud at night, it’s often present during the day too, even if it’s easier to manage then. Supporting your nervous system during the day, through movement, time outdoors, connection, and moments of rest, can reduce how much anxiety builds up by bedtime.

When it might help to seek extra support

Sometimes nighttime anxiety is a sign that something deeper needs attention. Past experiences, unresolved loss, or long-standing patterns can surface when life finally slows down.

If nighttime anxiety feels persistent or overwhelming, talking to a trained professional can help you understand what’s driving it and how to soothe it more effectively.

If this has resonated, and you’d like to explore it further, you can book a free introductory chat with me to see whether counselling feels like the right next step for you.