Solutions to Prevent Waking Up With Anxiety in the Middle of the Night

Just like Thomas Dekker said, – ‘’Sleep is the golden chain that ties health and our bodies together.

 After working tirelessly during the day, an individual always looks for ways to relax his/her body, and the first thing that comes to mind for body relaxation is to get a peaceful sleep. Everyone wants a good night’s sleep after a tough day, but it can be a very frustrating experience to wake up in the middle of the night with anxiety; it can leave you exhausted and deprived of joy the next day. The good news is that there are many solutions that you can apply to lessen your chance of waking up feeling anxious at night

So in this post, we are here to give you some sleep anxiety prevention tips that will help you stop waking up with anxiety in the middle of the night. 

Meaning of  Nocturnal Anxiety 

Nocturnal anxiety is a sudden feeling of worry which wakes you up at night 

It develops when tension and anxiety from the day come to life as worried thoughts during the night. 


  • Work-related problems 
  • Stress from daily life 
  • Relationship issues 
  • Concerns about finance 
  • Post-traumatic stress disorder (PTSD) is caused by stressful experiences.
  • Concerns about one’s health

Ways to stop middle-of-the-night anxiety

Create a Bedtime Routine

One of the main ways to avoid anxiety at night is to make sure that you set up a consistent time to wake up and go to bed every day. Be very punctual, and make sure that you don’t stay up late at night, even on the weekends. 

Avoid doing things that put pressure on your body right before sleeping, like heavy workouts or having a heavy meal. Try eating less at night and also avoid watching things like horror or thriller movies that disturb your mind. Instead,  you can try doing things that can calm your body, like taking a warm shower, reading a book, or listening to soothing music. This will create positivity around you and can help you get relaxed sleep. 

Methods of relaxation for the mind

It is critical to keep your mind in a good state before going to bed and to avoid carrying your anxieties from the day to bed. But if you do, there are several workouts that might assist. 

Deep breathing techniques, for example, can help you calm your thoughts. Simply inhale deeply through your nose, wait for two seconds, and then discharge through your mouth. This activity might help you stay calm and relaxed. 

Another exercise is to relax your muscles and contract and loosen each muscle group in your body, starting with your toes and working your way up to your head. This can assist in releasing all of your muscular tension.


Another Anxiety relief techniques at night If you have a rush of thoughts running through your mind, you can always use meditation to block them. Sitting for ten minutes in absolute silence and practicing meditation can help you divert your attention from the worries of the world and will take you to a more relaxed environment. 

Reduce your display time

It is very evident that most individuals are addicted to their phones and tablets. The addiction seems to be at a high rate right before going to bed. 

Constantly using a cell phone keeps your mind busy and delays sleep, and the blue light emitted by the phone is hazardous for your eyesight as well as your mind. It has the potential to alter the production of melatonin. 

Melatonin is a hormone produced by the brain in reaction to darkness that regulates sleep. As a result, the blue light from the phone might interfere with the melatonin hormone at night.  


In short, it can be a difficult task to deal with nocturnal anxiety but with the correct prevention measures, you can easily block anxiety during sleep. If you apply the above strategies, it is very certain that you will recover from your peaceful sleep and wake up the next day feeling refreshed and awake.