Hi, good readers, How are you? today I want to share a topic namely, "How to calm anxiety attacks at night", the main reason why I choose this topic is because many people experience anxiety at night, From a psychological perspective, someone who feels anxious at night because he lacks the hormone oxytocin (love), experiences a crisis of trust in the people closest to him, and there are some targets that have not been achieved, anxiety at night is a common problem and can be caused by a variety of factors. there are some of the main causes anxiety attack:
1. Stress and Worry: Thoughts about work, finances, relationships, or other personal issues often arise when we are trying to sleep, because this is a time when the brain is no longer busy with daily activities.
2. Circadian Rhythm: Some people have a circadian rhythm that makes them more anxious or awake at night. This can be caused by sleep disorders or irregular sleep patterns.
3. Sleep Environment: Factors such as too bright light, loud sounds, or uncomfortable temperatures can disrupt sleep and increase anxiety.
4. Consuming Caffeine or Alcohol: Caffeine and alcohol can affect sleep quality and cause a person to feel more anxious or restless at night.
5. Mental Health Issues: Conditions such as generalized anxiety disorder (GAD), panic disorder, or depression often worsen anxiety at night.
6. Gadget Use: Exposure to blue light from gadget screens before bed can interfere with the production of melatonin, a hormone that regulates sleep, making it difficult to fall asleep and increasing anxiety.
7. Lack of Physical Activity: Lack of exercise can lead to excess unused energy, which can lead to anxiety and difficulty sleeping.
8. Medical Conditions: Health conditions such as thyroid disorders, asthma, or heart disease can cause physical symptoms that increase anxiety at night.
To overcome anxiety at night, some steps you can take include:
- Set a Sleep Routine: Maintain a consistent sleep schedule and create a comfortable sleep environment.
- Avoid Caffeine and Alcohol: Especially in the afternoon and evening.
- Relaxation Exercises: Deep breathing techniques, meditation, or yoga can help calm the mind.
- Reduce Gadget Use: Avoid screens at least an hour before bed.
- Consult a Professional: If anxiety persists, consider talking to a doctor or therapist for further help.
By understanding the causes of nighttime anxiety and implementing appropriate strategies, a person can improve sleep quality and reduce anxiety levels, hopefully this article can provide inspiration and insight, good luck.