Morning anxiety is seen among many people and its intensity can range from mild worry to a significant sense of anxiety upon waking. This state sometimes arises in response to stresses related to daily life and in some cases can also be associated with an anxiety disorder.
Persistent anxiety at the start of the day may affect a person’s ability to begin usual activities, concentrate on daily tasks, and have a normal day. For this reason, recognizing the factors that can create or worsen morning anxiety is important.
Increased cortisol levels
One possible factor in morning anxiety is the natural changes in cortisol levels in the body. Cortisol is known as the stress hormone because of its role in regulating the body’s response to psychological stress, including the “fight-or-flight” reaction.
Cortisol levels typically reach their highest point in the first hour after waking. This natural rise in the hormone can, in some people, coincide with a feeling of anxiety when starting the day and may be more noticeable in individuals who frequently experience anxiety.
Sleep disorders and sleep deprivation
Insufficient or poor-quality sleep is another factor that can be associated with anxiety. People who regularly suffer from sleep disturbances may be more at risk for anxiety problems.
In fact, a repeating cycle can form between sleep and anxiety; anxiety reduces sleep quality and poor sleep can intensify feelings of anxiety the next day. As a result, a person may wake up in the morning feeling more worried and tense.
Excessive caffeine and sugar intake
High caffeine consumption can also be linked to increased anxiety. Therefore, if someone notices that their morning anxiety symptoms increase after drinking coffee or other caffeinated beverages, limiting intake of these substances may be helpful.
Sugar may also play a role in this area. Some studies have examined the connection between increased sugar consumption and anxiety, and others have shown that low blood sugar can be associated with symptoms of anxiety and depression.
This issue is not necessarily limited to what a person eats at breakfast; what was eaten during the previous night may also play a role in a person’s morning state.
Some physical health problems
Certain illnesses and chronic health problems may also increase feelings of anxiety, although their effects vary from person to person.
Physical problems that may be associated with increased feelings of anxiety include diabetes, heart disease, high blood pressure, asthma, psoriasis, depression, and cancer.
Therefore, if morning anxiety is experienced continuously and intensely, attention to overall health and underlying factors is important.
Other mental health disorders
Morning anxiety may also be seen in people who face other mental health problems. For example, a person with generalized anxiety disorder may simultaneously have another disorder such as depression or bipolar disorder.
The presence of such conditions can intensify anxiety symptoms and in some people lead to waking from sleep accompanied by a feeling of anxiety.
How can morning anxiety be reduced?
Although the cause of morning anxiety is not the same for everyone, some lifestyle changes can help reduce symptoms.
Regular physical activity
Exercise is one method that can help reduce anxiety symptoms. The Anxiety and Depression Association of America (ADAA) also recommends regular physical activity to help reduce anxiety symptoms.
To benefit from physical activity, engaging in regular exercise at least 5 days a week for 30 to 45 minutes each session has been suggested. Physical activity can help improve overall bodily condition and reduce psychological pressure.
Limit caffeine and alcohol
If drinking coffee or other caffeinated beverages in the early hours of the day is associated with increased anxiety, reducing caffeine consumption can be one measure a person tries.
Avoiding alcohol consumption can also help reduce morning stress levels.
Practice deep breathing
Breathing exercises at the start of the day can be another way to manage anxiety. Mindful focus on breathing can divert a person’s attention from negative thoughts and instead place focus on the body’s state.
One method is diaphragmatic breathing: when inhaling, the abdomen rises and then the exhale gradually becomes longer. Gradually increasing the duration of the exhale can help reduce the body’s response to anxiety.
Eat a healthy breakfast
Skipping breakfast may cause low blood sugar in some people, and this condition can intensify anxiety symptoms. Therefore, eating breakfast can be one way to help manage morning anxiety.
Of course, it is not only eating breakfast that matters but its composition can also play a role. Some studies have shown that consuming healthy foods such as fruits and vegetables can help regulate blood sugar levels and reduce feelings of anxiety and stress.
Stay away from screens before bed
Mental stimuli before sleep can also affect sleep quality and, consequently, a person’s morning state. The large amount of information and content the brain receives before sleep may lead to continued thoughts and mental activity throughout the night and even into the morning.
For this reason, experts recommend avoiding the use of screens for at least a full hour before bedtime.
Get enough sleep
Sufficient and high-quality sleep can be effective in reducing morning anxiety. Observing some healthy sleep habits also helps improve the quality of nighttime rest.
Going to bed and waking up at a set time each night, avoiding the use of electronic devices before sleep, and keeping the bedroom cool and dark are among the measures that can help achieve better sleep.
In the end, morning anxiety can have various causes and it cannot always be attributed to a single factor. Paying attention to sleep quality, the amount of caffeine and sugar consumed, physical activity, and physical and mental conditions can help identify contributing factors. If this anxiety persists continuously or disrupts daily life, investigating the underlying cause becomes more important.