The Sleep Foundation reports that more than 35% of Americans wake up around 3 AM at least three times per week. Numerologists probably have something to say about this, but for a large number of people it’s a question of mental health. Have a look at the state-by-state average monthly search volume for the online query of “Why do I wake up at 3am with anxiety”:
Source: Google Keyword Planner
As you can see, you’re not alone. Not by a long shot.
For thousands of Americans (yourself included) the nightly rude awakening leads to compromised cognitive function throughout the day which can have a negative impact on professional, social, and familial interactions. Further, while anxiety can worsen a sleep disorder, such as insomnia, difficulty sleeping can also also worsen anxiety.
In order end this viscous cycle it’s important to understand the underlying cause/s and to also address coping methods that you may be using that could be making matters worse. Please read ahead to begin your journey to a better night’s sleep.
Why You’re Waking Up in the Middle of the Night with Anxiety and What You Can Do About it Today
Natural Rhythm of Cortisol
Cortisol is a steroid hormone that is produced in your adrenal glands. It is commonly referred to as the stress hormone because as your body perceives stress, your adrenal glands make and release cortisol into your bloodstream which typically causes an increase in your heart rate and blood pressure. Cortisol levels are typically lowest at the night but they rise in the very early morning hours before waking. If you go to sleep anywhere between 10 PM and midnight, levels may peak somewhere between 6 AM and 8 AM. This peak can be beneficial in that it promotes alertness upon waking, but if it spikes in the middle of your slumber (i.e. 3 AM) it’s an unwelcome jolt. What could cause it to peak too early?
Going to Sleep with Anxiety and Stress
Cortisol may peak at an inconvenient time if your day and evening is marked by feelings of anxiety and stress. If you suffer from chronic stress and/or generalized anxiety disorder (GAD) you carry elevated cortisol levels into your bedroom. This may cause a spike in the middle of night, including the aforementioned rise in blood pressure. As cortisol levels remain elevated, your anxiety starts building up and it becomes difficult to get back to sleep. Sleep is further compromised by another symptom of elevated cortisol – an increased need for urination. One or more trips to the bathroom can make it impossible to doze off before your alarm clock goes off and the day begins anew.
Cooccurring Conditions
Anxiety cooccurs with a number of mental and behavioral health disorders that are also associated with compromised sleeping patterns. These include the following:
- Attention Deficit Hyperactivity Disorder (ADHD)
- Bipolar Disorder
- Depression
- Gambling Disorder
- Hyper-sexuality Disorders
- Obsessive Compulsive Disorder (OCD)
- Post Traumatic Stress Disorder (PTSD)
If you struggle with any of the above you may be more likely to experience sleep disruptions marked by feelings of anxiety when compared to the general population. For example, research regarding PTSD and sleep disruption have uncovered the following:
“Trauma can throw off the cortisol response. People with PTSD or C-PTSD frequently exhibit elevated cortisol levels, even during the night when they should be at their lowest. This persistent cortisol surge can manifest as waking up around 3am. PTSD and C-PTSD are often characterized by a heightened “fight-or-flight” response, which involves an upsurge in cortisol production. This response can be triggered by nightmares, flashbacks, or simply the lingering effects of trauma. When cortisol surges at 3am, it becomes challenging to return to sleep. (PTSDUK.org)
Unhealthy Coping Mechanisms for 3 AM Anxiety
Some people turn to unhealthy coping mechanisms in an attempt to ease their sleep disrupting anxiety. They choose activities that release dopamine, which is the brain and body’s “feel good” chemical, and oxytocin, which lowers cortisol. Common activities of this nature include online gambling, gaming, and pornography. All of these are within reach of the bed. The problem with these coping mechanisms are three-fold. For one, anxiety relief is fleeting and is followed by a dramatic drop in dopamine and oxytocin once the activity has ceased. Secondly, when these activities are relied upon as coping mechanisms, compulsive behavior may form and lead to what the general public refers to as a gambling, gaming, or porn addiction. Lastly, like with anxiety, these compulsive behaviors are known to cooccur with the same mental health concerns listed in the section above. This article on using porn as a coping mechanism also applies to problem gambling/gaming and explains the consequences in greater detail.
If you reach for your smartphone or laptop when suddenly awoken by feelings of anxiety, it’s time to make a change. Please keep reading.
How to Prevent 3 AM Wakeup Calls from Anxiety
Dietary Adjustments
There is no shortage of natural health supplements that claim to help you sleep through the night. You may have tried some, but to no avail. Instead of focusing solely on what you consume right before going to sleep, also target the source of your 3 AM wakeup call by considering nutrients (as approved by your physician) that have shown to alleviate symptoms of anxiety. For example, Harvard Health reports that the polyunsaturated fatty acid (PUFA) Omega-3 is more effective than a placebo in managing symptoms of anxiety. In addition, bodies of research have shown that certain strains of ginseng may suppress the occurrence of anxiety and depression. One naturally occurring (in the human body) compound, phosphatidylserine, which is also found in foods such as soy and cabbage, helps deliver norepinephrine and epinephrine to the brain, which helps to stabilize mood and reduce feelings of anxiety, stress, depression.
Get Help for Anxiety and Cooccurring Conditions
The most effective and sustainable way to reduce feelings of anxiety is to seek help from a counselor who specializes in treatment of Generalized Anxiety Disorder (GAD) and cooccurring conditions that you may already be struggling with. By making ongoing counseling a part of your wellness regime you clear your path and pillow for a better night’s rest, for the rest of your life.
Connect to a Kindbridge care coordinator via the contacts provided below.
Get a Better Night’s Sleep Through Better Mental Health
CALL +1 (877) 426-4258
OR
Email [email protected]
