Nighttime anxiety can be disturbing, and cause a form of great nighttime distress. Nighttime anxiety can, over time, have repercussions on the person's psychological and physical state. Bedtime can also become a real source of anxiety, through conditioning.
- What is nighttime anxiety?
- Natural remedy #1 against nighttime anxiety: food supplements
- Natural remedy n°2 against nighttime anxiety: diet
- Natural remedy n°3 against nighttime anxiety: relaxation
- Natural remedy n°4 against nighttime anxiety: hawthorn
- Natural remedy n°5 against nighttime anxiety: griffonia
What is nighttime anxiety?
Nighttime anxiety, also called nocturnal panic attack , is a sleep disorder resulting from an anxiety problem. Nighttime anxiety occurs at bedtime or during the night and is accompanied by physical and psychological symptoms.
Be careful, unlike a nightmare, nighttime anxiety is not linked to a dreamlike cause . In other words, nighttime anxiety is not necessarily linked to what you were dreaming about.
A panic attack is a sudden onset of intense fear with a sense of imminent danger . The onset is rapid, often within minutes, and the attack can last for minutes or even hours. The onset of attacks is by definition unpredictable.
There are three possible categories of nighttime anxiety.
- Evening anxiety : at bedtime, when the individual is calm, worrying thoughts invade him. These are expressed by ruminations and bodily manifestations, close to a panic attack: tight throat, feeling of chest tightness, impression of suffocation and not breathing well. Generally, the individual cannot stay lying down. He is in a state of physical and psychological tension that prevents him from falling asleep. Over time, he puts back the time he goes to bed and goes to bed later and later, always having something to do to occupy his mind and not think about what worries him.
- anxiety during the night : abrupt awakening of the person in the middle of their sleep due to their anxieties. They usually wake up sweating, have palpitations, feel oppressed and have difficulty breathing. They do not understand what is happening to them and panic.
- Anxiety leading to premature awakening : waking up early before the normal time planned by nighttime anxiety. In the same way, the person feels difficulty breathing, feels oppressed. He or she panics with the impression that the day is starting very badly, that this early awakening announces a bad omen and that a catastrophe or misfortune could occur. He or she can remain in this state of discomfort for several hours.
Fortunately, there are several natural alternatives that represent excellent complementary solutions for relieving nighttime anxiety.
Natural remedy #1 against nighttime anxiety: food supplements
Food supplements are real allies to promote relaxation, soothe the mind and improve sleep .
Melatonin is a hormone naturally produced by the brain during the night that regulates the sleep-wake rhythm and sends the body a signal to rest .
It can be taken in the form of dietary supplements to reduce the time it takes to fall asleep.
Melatonin also exists as a prescription drug for older people, whose natural secretion of this hormone naturally decreases with age.
Magnesium mainly helps with muscle relaxation and fights stress. Ashwagandha, for its part, helps reduce anxiety and improve the quality of sleep.
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The consumption of tobacco and stimulants (coffee, tea, sugary or energy drinks) should be avoided , especially after 2 p.m. As for alcohol, while we may believe that it promotes sleep, it is in reality poor quality sleep, broken up and conducive to nightmares .
Also, a light meal, not too copious, is conducive to falling asleep easily. In addition, be wary of meals that are too light, sources of hypoglycemia causing nightmares and/or nighttime awakenings (cravings).
Natural remedy n°3 against nighttime anxiety: relaxation
Relaxation is often recommended to improve stress management and access the letting go necessary for quality sleep . In addition, it fights against anxiety.
As soon as we breathe deeply, with an exhalation longer than the inhalation, the body relaxes physiologically, while breathing too short maintains anxiety. By concentrating on breathing, we chase away invasive thoughts .
Sophrology is a relaxation technique combining breathing exercises, visualization and muscle relaxation which can be very useful for keeping everyday stress at bay and avoiding nighttime anxiety in a natural way.
Natural remedy n°4 against nighttime anxiety: hawthorn
When anxiety is the result of a specific event and causes symptoms such as palpitations, trembling hands, hyper-emotionality, etc., hawthorn is the plant to choose because it acts quickly . It regulates and calms the sympathetic nervous system, with a slightly sedative action and is therefore a remedy of choice against difficulty falling asleep.
Natural remedy n°5 against nighttime anxiety: griffonia
Griffonia seeds contain 5-HTP ( hydroxytryptophan ) a precursor to the mood hormone serotonin.
This plant helps to better cope with stress, it is useful in cases of anxiety with mood disorders or irritability.
In the form of EPS or standardized extract capsules, it is recommended to take 1 teaspoon (or 2 maximum) or 2 capsules each containing 100 mg of 5-HTP, at the end of the day and about an hour before bedtime. An ideal treatment lasts for 3 months. Although side effects are rare, they may include drowsiness or nausea. This supplement is contraindicated for pregnant or breastfeeding women, as well as for people suffering from heart problems or scleroderma. If symptoms persist, it is essential to consult a doctor for appropriate monitoring.
Nighttime anxieties can profoundly disrupt sleep and quality of life, but there are natural solutions to regain peaceful nights. Whether it is dietary supplements, an adapted diet, relaxation techniques, or plants with soothing properties such as hawthorn and griffonia, each remedy helps to calm the mind and promote restful sleep. These natural approaches, used in a combined manner and adapted to your needs, can be an effective response to reduce nighttime anxieties.
However, it is essential to remain attentive to your body's signals. If symptoms persist or worsen, it is important to consult a healthcare professional for personalized support. By integrating these solutions into your routine, you can gradually regain peaceful nights and improve your daily well-being.
