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How to Stop Waking Up With Anxiety: 20 Tips for Nightime Anxiety

Posted on December 11 2022


  • Anxiety is a common problem that can affect your sleep. Symptoms such as racing thoughts, restlessness, or obsessive worrying can make it challenging to get the restful sleep your body needs. Anxiety can lead to panic attacks which can be frightening.
  • There are various techniques you can use to help you get a good night's sleep when dealing with anxiety. These include establishing a relaxing bedtime routine, avoiding stimulants, exercising and yoga, and managing stress.
  • Medical solutions for anxiety include counseling and therapy, lifestyle changes, medications, and natural remedies. 
  • Other effective yet very affordable solutions are sleep aid apps and meditation apps that use scientifically proven techniques to help you calm down and fall asleep. The best sleep and meditation apps developed by scientists are Pzizz and Mesmerize.


Everyone has had a time when their thoughts and worries have prevented them from sleeping. For most of us, these thoughts will fade, and our sleep routines will return to normal. However, if you suffer from anxiety or panic attacks, this might not be the case. Managing nighttime anxiety and waking up anxious can be tricky.

The positive news is that there are many ways you can reduce the intensity of your anxiety and help to break out of the cycle it creates. For example, one of the most important steps you can take is to establish a regular bedtime routine and follow it every night. Equally, simple things such as taking a hot bath or shower before bed can help to relax your body and mind.

This article will look at anxiety and why you may be suffering from it at night. We’ll examine the consequences of not getting enough sleep due to anxiety and what can be done to help ease the symptoms. Finally, with our top tips for fighting anxiety at night, we’ll help get you back on track to sleeping peacefully.

But before we get into it, let us introduce you to 2 effective, affordable, and 100% safe tools that will help you deal with anxiety and have better sleep. These are 2 apps-Pzizz, which is a sleep app, and Mesmerize, which is a meditation app. Both apps use scientifically proven techniques to help you calm down and fall asleep using sounds and visuals. 

So, let's get started...

What Is Anxiety?

Anxiety is an emotion characterized by feelings of worry and fear, which can range from mild to severe. For a growing number of people, it can be a long-term issue that has a powerful impact on their daily lives. Anxiety can cause physical symptoms such as increased heart rate, difficulty breathing, and muscle tension.

Some of the symptoms of anxiety include:

  • Feeling overwhelmed
  • Feeling nervous
  • Excessive worrying
  • Difficulty sleeping
  • Social anxiety
  • Having difficulty concentrating
  • Feeling tense or irritable
  • Worrying about things you can't control
  • Avoiding situations that make you anxious

If you don't suffer from anxiety, some of these symptoms may seem like things that can be easily overcome. Some people have such severe anxiety that the effects can be debilitating, and a lack of understanding or social stigma can only add to their worries.

The cause of anxiety can vary from person to person and can range from a traumatic event or experience to genetics. It's important to remember that anxiety is not something you should be ashamed of or feel embarrassed about. Many treatments are available, such as cognitive behavioral therapy, which can help you manage your anxiety and improve the quality of your life.

If you think you may be suffering from anxiety, seek professional help. Your doctor can provide advice and treatment options that best suit your needs. A mental health specialist or therapist can also offer support and guidance to help manage your anxiety.

Let's examine why some people experience anxiety and panic attacks at night.

Why You Might Be Suffering Anxiety at Night

When lying in bed, our minds tend to wander, letting intrusive thoughts or worries spiral out of control. It doesn't matter how much you try to relax; the thoughts keep returning – sometimes becoming more intense if we ignore them.

There are several reasons why someone might experience anxiety at night and wake up anxious. For example, it could be due to general worries or stress from the day that has been building up. These stresses can lead to changes in the body's hormones and neurotransmitters, resulting in feelings of fear or worry.

Alternatively, it could be caused by external factors such as noise pollution or bright lights that make it difficult to fall asleep. In some cases, people may also suffer from an underlying health condition such as depression or sleep apnea, which can cause anxiety during nighttime hours.

What Are Panic Attacks?

When anxiety gets to a certain level, it can be accompanied by physical symptoms such as an increased heart rate, difficulty breathing, and even shaking. This is known as a panic attack. It's the body's way of responding to the internal fear or worry you're feeling and can last for several minutes to hours.

The signs of a panic attack include:

  • Sweating
  • Rapid heart rate
  • Shortness of breath
  • Trembling or shaking
  • Chest pain
  • Nausea or stomachaches
  • Lightheadedness

Panic attacks can be frightening and cause further anxiety in those suffering from them.

Why You Might Be Suffering From Panic Attacks at Night

It's important to identify the cause of your panic attacks at night, so you can find the best way to manage them. It's also important to remember that although panic attacks can be scary, they are not dangerous. With the proper techniques, you can learn to manage and overcome them.

Panic attacks at night (and during the day) often have triggers. Once identified, you can work towards removing or avoiding the trigger. For example, if noises outside your window trigger your panic attack, you could try using noise-canceling headphones or earplugs.

It's also important to practice relaxation techniques such as deep breathing and mindfulness. Even just a few minutes of these techniques can help reduce anxiety levels and the risk of a panic attack. Equally, one effective way of bringing about a state of calm is using relaxation and sleep aids.

Our Pzizz app uses scientific principles to create unique dreamscapes to aid sleep. The app can help you get back to sleep if you're waking up anxious and calm your mind before bed! For more information, check out the rest of our website or download Pzizz via the App Store or Google Play.

Why Waking up Anxious Can Cause Additional Medical Problems

For some people, waking up with anxiety is a common experience. In severe cases, it can lead to medical problems if it results in sleep deprivation. Sleep deprivation can cause various issues, such as fatigue, irritability, and difficulty concentrating. Over time, lack of sleep can increase the risk of heart disease, stroke, and diabetes.

Some of the short-term consequences of sleep deprivation include:

  • Fatigue
  • Brain fog
  • Mood swings
  • Irritability
  • Depression
  • Weight gain or loss
  • Difficulty concentrating

If you keep waking up with anxiety and suffering from anxiety at night, the long-term consequences of sleep deprivation can be serious. For example:

  • High blood pressure
  • Heart disease
  • Diabetes
  • Stroke
  • Mental health issues such as depression
  • Obesity
  • Memory loss

As you can see, waking up anxious and having panic attacks at night can have profound health implications if left unchecked. It's essential to take action and address your anxiety so you can prevent any long-term issues from occurring.

How To Stop Anxiety: The Medical Treatments

If you regularly wake up with anxiety or have anxiety during the night, it may be worth seeking professional help. An expert can help diagnose any underlying health conditions contributing to your anxiety and provide different treatment options.

 Treatments for anxiety include the following:

  • Prescription medication: Your doctor may prescribe medication to help with your anxiety. These are often used in conjunction with other therapies, such as cognitive behavioral therapy (CBT).
  • Natural remedies: Some people may relieve their anxiety by taking natural supplements such as omega-3 fatty acids, magnesium, or herbal remedies. These are all generally considered safe, but it's still important to talk to your doctor before taking any supplement.
  • Cognitive behavioral therapy (CBT): CBT is a type of psychotherapy that can be used to help with anxiety. It's a talking therapy designed to help you identify and change any negative thinking or behavior patterns contributing to your stress.
  • Relaxation techniques: Relaxation techniques such as mindfulness, deep breathing, and yoga can help to reduce anxiety levels.
  • Lifestyle changes:Making some simple lifestyle changes like reducing your caffeine intake, exercising regularly, and getting enough rest are all critical steps in managing your anxiety.

It's important to remember that while medication can be helpful, it’s not usually recommended as a replacement for other therapies. Combining lifestyle changes, relaxation techniques, and medical treatments can help you get the best outcome when managing your anxiety.

Tips for Anxiety When Trying to Sleep

When it comes to anxiety, what works for one person may not work for another. That said, there are some general tips for anxiety that you can use to help manage your anxiety and get you started on your journey to becoming a good sleeper. 

Use Apps to Relax and Fall Sleep

One of the best ways to fall asleep even when you feel anxious and get a good night's rest is to use a sleep app. We recommend Pzizz. This app uses scientifically designed audio tracks, called dreamscapes, that combine calming sounds, music, and narration to help you relax and fall asleep. Pzizz uses psychoacoustics to help your mind and body relax and achieve the best quality sleep. With regular use, Pzizz can help improve the quality of your sleep and reduce your need for supplements or other sleep aids. And Pzizz isn’t just a gimmick. It uses the latest research to create effective soundscapes that help you fall asleep quickly. Plus, Pzizz has thousands of positive reviews from people who have tried it, which includes celebrities and sleep experts. 

You can try Pzizz for free on the Apple App Store or Google Play, and we even offer a seven-day free trial of Pzizz "Pro" so you can try it out without any commitment. Give Pzizz a try, and start sleeping better tonight!

Here are 19 other popular tips for anxiety:

  1. Practice deep breathing: Deep breathing can help reduce stress levels, especially if you wake up with anxiety or experience panic attacks at night. Try techniques like belly breathing to help lower your heart rate and blood pressure, bringing you back to a more relaxed state.
  1. Use aromatherapy: Essential oils such as lavender oil can help to reduce anxiety and promote relaxation. Try diffusing the oil in your room or using an aromatherapy spray on your pillow before bed.
  1. Give up smoking: Smoking can cause several well-known health problems and worsen anxiety symptoms. If you have anxiety at night, it's essential to give up smoking to help reduce your stress levels.
  1. Practice progressive muscle relaxation: Progressive muscle relaxation (PMR) is a technique that involves tensing and releasing different parts of your body to relax them one by one. Start by tensing up each part of your body, starting from the feet and working up to the head, then release each part slowly while focusing on how relaxed it feels when you do so.
  1. Set a regular sleep schedule: Making sure you go to bed and wake up at the same time every day can help regulate your body's internal clock. This practice can make it easier to fall asleep and stay asleep.
  1. Avoid stimulants like caffeine late in the day: Caffeine is a stimulant linked to anxiety levels, so try avoiding coffee, tea, or other caffeinated beverages after lunchtime. If you’re taking any medication, it’s worth checking with your doctor that they don’t contain any stimulants.
  1. Take a warm bath before bed: A warm bath or shower before bed can help reduce anxiety levels and relax the body, setting you up for a good night's sleep.
  1. Write down worries before bed: Sometimes, worrying thoughts can be challenging to quieten down. Try writing your concerns down before bed so you can focus on them later and not let them interfere with your sleep.
  1. Focus on calming activities in the evening: Calming activities such as reading, drawing, or listening to music can help relax your mind and body, making it easier to fall asleep.
  1. Avoid screens close to bedtime: The blue light from screens like phones, tablets, and TVs has been linked to insomnia and anxiety. Try avoiding screens for at least an hour before bed or using a pair of blue-light filtering glasses when watching TV or looking at your phone in the evening.
  1. Identify and challenge anxious thoughts: Sometimes, our anxiety can be caused by unrealistic thoughts or worries. Acknowledge and challenge these thoughts to help reduce your anxiety levels.
  1. Exercise in the evening: Exercising in the evening can help release endorphins which may help you feel more relaxed before bedtime. However, avoid any strenuous activity too close to bedtime as this may stimulate you instead of calming you down.
  1. Practice mindfulness: Mindfulness is a form of meditation that focuses on being aware and accepting of your current emotions and environment without judgment. Practicing mindfulness regularly can help if you find yourself waking up anxious or having panic attacks at night.
  1. Avoid drinking alcohol at night: Alcohol is a depressant that can worsen anxiety symptoms and disrupt sleep. Avoid drinking alcohol late in the day to help reduce anxiety and improve sleep quality.
  1. Talk to a therapist: If you are waking up anxious and suffering from elevated nighttime anxiety levels, consider speaking to a therapist who can provide additional guidance and support. A therapist can also help you identify the root causes of your anxiety and work with you on strategies to reduce it.
  1. Get some sunlight: Daylight is a significant aid in setting sleep patterns and can give an energy boost that will help you throughout your day. Try to spend some time outside each day or sit near a window and soak up the sunlight.
  1. Keep your naps short: Napping can be helpful for people who suffer from nighttime anxiety. However, you should ensure that you keep the naps short so you don't disrupt your regular sleep pattern.
  1. Keep your bedroom calm, dark, cool, and silent: To get the best sleep possible, keep your bedroom cool and dark. If you're waking up anxious or having trouble sleeping due to nighttime anxiety, try using earplugs or a white noise machine to reduce noise.
  1. Don't stay in bed if you can't sleep: If you wake up anxious or have nighttime anxiety before you fall asleep, don't stay in bed. Instead, get up and do something calming until you feel sleepy again.


Nighttime anxiety can be disruptive and difficult to manage. Still, it is possible to reduce symptoms with the right strategies. Try some of our tips for nighttime anxiety to help you find a better night's sleep. However, if your symptoms persist or worsen, consider speaking to a therapist who can offer additional support and advice. With some time and patience, you can start waking up feeling calm, rested, and ready for the day ahead.


Can anxiety cause insomnia?

Yes, anxiety can cause insomnia as it can lead to intrusive thoughts or worries that make it difficult to fall asleep and stay asleep. It can also cause physical symptoms such as a racing heart rate or difficulty breathing.

What should I do if I can't stop worrying while trying to sleep?

If you have difficulty sleeping due to worry, try writing down the thoughts that keep you up at night. Writing out your concerns can help you gain perspective, put your fears in context, and help you let go of them temporarily.

I'm not sure how to stop anxiety and help myself fall asleep?

To help yourself fall asleep when feeling anxious, try relaxation techniques such as deep breathing exercises, yoga, or progressive muscle relaxation. You may also find it helpful to avoid stimulants such as caffeine close to bedtime. Finally, create a calming environment by dimming the lights and playing soft music or using our Pzizz app.