How to Calm Anxiety Attacks at Night

You're exhausted after a long day of work in Atlanta or managing family responsibilities in Gwinnett County. All you want is to relax and sleep—but instead, your mind races. Your heart pounds, you feel sweaty, and panic looms. If this sounds familiar, you're experiencing what many call a nighttime anxiety attack.

Why Does Anxiety Get Worse at Night?

Accumulated Stress

The stressors of daily life—back-to-back meetings, commuting on I-85, family obligations—can build up throughout the day. Without daytime distractions, these worries flood your mind when you finally try to rest.

Poor Sleep Hygiene

Habits like drinking coffee late in the day, scrolling through social media in bed, or irregular sleep schedules disrupt your body's natural rhythms. Research shows that people with insomnia are 17 times more likely to experience anxiety.

Caffeine's Lingering Effects

That afternoon coffee can affect you for up to 6 hours. Caffeine triggers adrenaline release, mimicking anxiety symptoms like racing heart, jitters, and nervousness—and can seriously disrupt sleep.

Fewer Distractions

During busy days, you may suppress anxious thoughts. At night, with nothing to distract you, these worries can take over. Additionally, cortisol levels that should be decreasing may remain elevated when you're stressed, contributing to nighttime anxiety.

Strategies to Calm Nighttime Anxiety

Try Journaling

Writing down your worries can help externalize anxious thoughts and give your mind a break. Journaling promotes self-reflection and can help you identify triggers and patterns. Try dedicating time earlier in the evening—not right before bed—to process your day.

Read a Book

Reading helps shift your focus away from worries and into a story. Find a cozy spot outside your bedroom, as reading in bed can confuse your brain about whether it's time to sleep or stay awake.

Stretch Your Body

Gentle stretching activates your parasympathetic nervous system—your body's "rest and digest" mode. It releases muscle tension and stimulates endorphins. Even 10 minutes of gentle yoga before bed can make a difference.

Establish a Sleep Routine

Consistent sleep habits help regulate your body's internal clock. Effective sleep hygiene includes:

• Going to bed and waking at the same time daily—even weekends
• Creating a dark, quiet, cool bedroom
• Avoiding electronics before bed
• Limiting caffeine, alcohol, and large meals before sleep
• Getting natural light exposure during the day
• Exercising regularly (but not too close to bedtime)

Practice Meditation

Mindfulness meditation can help quiet racing thoughts. Start with just 5-10 minutes: sit comfortably, close your eyes, focus on your breath, and gently redirect wandering thoughts. Over time, this practice builds your ability to calm anxiety.

Limit Screen Time

Screen exposure is linked to increased anxiety and depression. Blue light from screens also interferes with melatonin production, making it harder to fall asleep. Set a cutoff time for devices at least an hour before bed.

When to Seek Professional Help

If nighttime anxiety is regularly disrupting your sleep and affecting your daily life, it's time to talk to a mental health professional. At Next Step Psychiatry, Dr. Aneel Ursani and Fathima Chowdhury PA-C can help determine if you have an anxiety disorder and develop a treatment plan that works for you.

Treatment may include:

• Cognitive behavioral therapy (CBT) for insomnia and anxiety
• Medication to manage anxiety symptoms
• Lifestyle modifications