You know that thing where you're trying to sleep and your brain decides to replay every embarrassing moment from the last decade? Or starts catastrophising about tomorrow's meeting? Welcome to the anxiety spiral.
Why It Happens at Night
During the day, you're busy. Distracted. Your prefrontal cortex is engaged with tasks. At night, that distraction disappears and your amygdala takes over.
Research shows that sleep deprivation amplifies amygdala reactivity by up to 60%. So the less you sleep, the more anxious you become, the less you sleep... you see the problem.
What's Actually Happening
Your brain is trying to keep you safe. Threat detection. Problem solving. Anticipating what could go wrong. It's not malfunctioning — it's working overtime on problems it can't actually solve at 3am.
If daytime anxiety is also an issue, check our comprehensive guide on calming anxiety.
What Doesn't Work
- Trying to force sleep: Creates performance anxiety about sleeping
- Checking your phone: Blue light and stimulation make it worse
- Problem-solving at 3am: Your brain isn't capable of its best thinking then
- Getting angry at yourself: Adds more stress to the pile
What Actually Helps
Write It Down
Keep a notepad by your bed. Brain dump everything that's spinning. This externalises the worries so your brain can let go.
The 4-7-8 Breath
Inhale for 4 counts, hold for 7, exhale for 8. This activates your parasympathetic nervous system.
Temperature Regulation
Cool room, warm extremities. The body needs to drop in temperature to sleep well.
Get Up If You Can't Sleep
After 20 minutes of not sleeping, get up and do something calming in dim light. Return when drowsy.
Address Daytime Stress
Night anxiety often reflects unprocessed daytime stress. Our guide on stress management can help tackle the root cause.
The Bigger Picture
If 3am anxiety is regular, it might be signalling something larger: chronic stress, unprocessed trauma, or an anxiety disorder that would benefit from professional support.
Your brain isn't broken. It's overwhelmed. And that can change.
If overthinking is a pattern, addressing it during the day often helps nighttime anxiety too.
