When you may tired after work until the time of sunset, instead of resting, most people scroll through their phone, respond to messages, and repeat day events in their heads. All this does not help you relax, but creates more anxiety.

According to experts, anxiety mostly occurs at night when distracted by day, leaves you alone with your thoughts. A 2024 global survey found that 42 percent of people struggle to sleep due to anxiety, while 27 percent cite stress related to work.

Why does this happen

The human brain cannot easily switch to deep sleep from high alert easily. There are many habits, such as thinking about work or eating very closely to eat at bedtime that can keep your nervous system in overdrive and make comfortable sleep impossible. Here are common habits that can promote your night anxiety:

Dumcolling

Whenever you choose to scroll quickly through your phone instead of resting at night, it can easily turn into an hour of consuming troublesome news or endless reels and Instagram videos.

Experts say that any type of scrolling keeps your brain active and does not allow you to relax and sleep. This habit stimulates your brain stress reaction and stress induces hormones, known as cortisol, which can suppress the production of melatonin, a hormone that helps to regulate your sleep cycle.

Taking drugs late at night

Some drugs, such as antidepressants, decgestants, and even ADHD stimulating, are known to interfere with sleep or cause insomnia when taken into a later part of the day. Experts say that these drugs have the same effects of caffeine and they can increase dopamine and noorpenephrine, neurotransmitters that promote vigilance and attention, and disrupt sleep.

Drink coffee soda

When you drink coffee, soda or tea at night, you can delay your body’s natural sleep process. According to experts, even when the effect deteriorates, you may have a difficult time. Caffeine is a sleep-cloak chemical known as adenosine, and takes a little time to get out of your body.

Studies stated

Eat heavy food before sleeping

Eating heavy, smooth, or spicy food before bed can cause acid reflux, blotting and blood sugar – which affects the quality of your sleep. Since your body preference digestion, it will have a very difficult time to prepare for sleep.

However, eating very quickly can also affect your sleep.

How to reduce night anxiety?

Doctors suggest that you install a comfortable, anxiety -reducing routine, especially for your evening time, and be sure to follow it strictly, especially if you have anxiety disorder.

Here you are given some suggestions to get ready for a comfortable routine:

• A consolidated sleeping time sticks so that your body knows that it is time to rest
• Avoid all screens two to three hours before bed
• Get engaged in comfortable activities such as reading, stretching, or deep breathing practice
• Dim the lights – no overhead lights – to encourage melatonin production
• Use with some wind-down techniques like Jernling or Meditation

Doctors say that when your brain gets sufficient quality sleep, your impulse control will also improve, which will make it easier for you to close unwanted ideas and regulate your feelings.

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