How do I stop anxiety at night?

Use CBT techniques, limit screen time, create a calming pre-bed routine, and consider magnesium or weighted blankets. Breathing exercises and journalling before bed can also reduce night-time anxiety.

What Causes Anxiety at Night?

Q: Can anxiety cause night sweats?

Yes. Anxiety can trigger the body’s stress response, raising heart rate and body temperature, which often results in night sweats. This is especially common during panic attacks or in those with generalised anxiety disorder.

Q: Why do I get anxiety at night?

Night-time anxiety is caused by hormonal imbalances, unprocessed stress, lack of distraction, and disrupted sleep cycles. Cortisol may spike during the night, making anxious thoughts and physical symptoms worse.

Child in cozy pajamas sits cross-legged on a bed, reading an open book with a map. Other colorful books surround them.

What Is Night-Time Anxiety?

Anxiety at night refers to a spike in anxious thoughts, physical symptoms, or panic attacks that occur during the evening or in the middle of the night. Unlike generalised anxiety during the day, this form of anxiety often emerges just as the body and mind are supposed to wind down.

People experiencing anxiety at night may report racing thoughts, tightness in the chest, rapid heartbeat, or an overwhelming sense of dread—making sleep nearly impossible. For some, these symptoms worsen as soon as the lights go out. For others, they may wake suddenly with full-blown panic.

Night-time anxiety is not a formal diagnosis but is recognised as a feature of Generalised Anxiety Disorder (GAD), panic disorder, or insomnia with comorbid anxiety.

Why Do I Get Anxiety at Night?

Wondering “why do I get anxiety at night” is a common and valid question. There are several interwoven causes:

Cortisol rhythms: Cortisol, the stress hormone, naturally dips at night. In anxious individuals, this pattern may be dysregulated, leading to spikes during the early morning hours.
Lack of distractions: Daytime activities can mask anxious thoughts. At night, there’s nothing to interrupt rumination.
Anticipatory anxiety: Fear of not sleeping—also known as somniphobia—can itself trigger physical symptoms of panic.
Unprocessed stress: For many, the day’s worries resurface at night, leading to a flood of thoughts and feelings just as you try to relax.
Sleep disorders: People with insomnia or obstructive sleep apnoea may be more likely to experience night-time anxiety due to repeated sleep disruptions.

Common Night-Time Anxiety Symptoms

Symptoms of anxiety during the night can be subtle or overwhelming. They often overlap with panic disorder or sleep disturbances. Common signs include:

Rapid or shallow breathing
Racing thoughts
Feeling restless or agitated
Heart palpitations or tightness in the chest
Sweating—particularly night sweats due to anxiety
Difficulty falling or staying asleep
Nausea or digestive discomfort
A sense of doom or danger with no clear cause

If this sounds familiar, you’re not alone. Studies show sleep disturbances are particularly prevalent in those who have anxiety.

Anxiety Night Sweating and Temperature Dysregulation

Can anxiety cause night sweats? Yes—absolutely. Night sweats are a well-documented physical symptom of anxiety, especially during heightened arousal or panic states. These occur when your sympathetic nervous system (fight-or-flight response) activates, releasing adrenaline and increasing your body temperature.

Anxiety-driven sweating tends to affect the chest, back, and neck. You may wake soaked in sweat, often accompanied by a racing heart and rapid breathing.

This can be confused with medical causes like infection, menopause, or hyperthyroidism, so it’s essential to rule those out with your GP.

Anxiety at Night During Menopause

Menopause brings hormonal changes—especially reductions in oestrogen and progesterone—which play a major role in sleep regulation and emotional stability. These fluctuations can trigger:

Hot flashes
Night sweats
Mood swings
Increased anxiety at night

Treating the hormonal imbalance—often via HRT or non-hormonal alternatives—can significantly improve both anxiety and sleep symptoms.

Anxiety and Night Terrors or Tremors

People experiencing intense anxiety may also suffer from night terrors, night tremors, or hypnic jerks (sudden body jolts during sleep). These can be deeply unsettling, especially when accompanied by feelings of doom, sweating, or confusion upon waking.

Although night terrors are more common in children, adults under chronic stress or trauma exposure may experience them too. Anxiety can increase REM sleep disturbances, which are linked to nightmares and violent sleep movements.

The Vicious Cycle of Sleep and Anxiety

Sleep and anxiety have a bidirectional relationship. Anxiety makes it harder to sleep. Poor sleep increases anxiety. This cycle, once established, is difficult to break.

According to the National Institutes of Health, even one night of inadequate sleep increases amygdala reactivity—the brain’s fear centre—which makes you more sensitive to stress the next day.

Breaking this cycle requires addressing both the mental causes and physical triggers of anxiety

How to Help Night Anxiety: Science-Backed Strategies

If you’re struggling with anxiety to sleep at night, here are evidence-based methods to reduce symptoms:

Cognitive Behavioural Therapy for Insomnia (CBT-I)

CBT-I is the gold standard for treating sleep-related anxiety. It helps break unhelpful thought patterns around sleep, introduces new routines, and teaches coping mechanisms. NHS talking therapies often provide access to CBT-I.

Controlled breathing techniques

Try 4-7-8 breathing or box breathing. These activate your parasympathetic nervous system and reduce physiological arousal.

Limit blue light exposure

Avoid screens 60–90 minutes before bed. Consider blue-light blocking glasses if screen use is unavoidable.

Journalling or brain dumps

Writing out your worries before bed can reduce the mental load and help you wind down more effectively.

Weighted blankets

These simulate deep pressure therapy, which can reduce cortisol and increase serotonin, promoting calm.

How to Stop Anxiety Night Sweats and Attacks

To stop anxiety night sweats, it’s important to combine physical and mental interventions.

Cool your sleep environment: Keep the room around 16–18°C. Use breathable bedding and sleepwear.
Hydrate before bed, but not excessively—dehydration can exacerbate anxiety symptoms.
Consider magnesium supplements, which support nervous system regulation.

If you’re prone to night-time panic attacks, develop a rapid response strategy:

Ground yourself with the 5-4-3-2-1 technique (sight, sound, touch, smell, taste)
Sit upright and slow your breathing
Remind yourself it’s a panic attack—not a heart attack—and it will pass

When to Seek Medical Help

If your night anxiety is frequent, severe, or interfering with daily functioning, speak to your GP. They may refer you to:

A sleep clinic
An NHS talking therapies programme
An endocrinologist (especially during menopause)
Or suggest short-term medication if necessary

You should also rule out other conditions that mimic anxiety symptoms, such as:

Thyroid disorders
Perimenopause
Nocturnal hypoglycaemia
Heart arrhythmias

Final Thoughts

Anxiety night time symptoms are real, distressing, and incredibly common—but they are treatable. Whether you're dealing with night sweats, tremors, anxiety at night menopause, or simply spiralling thoughts before sleep, there's a wide range of strategies that can help.

From CBT and supplements to weighted blankets and hormone management, night-time anxiety doesn't have to control your sleep—or your life. Address the root causes, implement calming sleep routines, and don’t hesitate to seek professional help when needed.