We all want to wake up energized, relaxed, and ready for the day. However, this is often not the case and those with morning anxiety know this especially well. Do you often wake up anxious, with overwhelming and often unexplained feelings of worry and fear? Does your heart race just as fast as your mind does and you can’t seem to start the day off calmly? Well, you probably have morning anxiety. In this article, we’ll cover the concept of morning anxiety, as well as some possible causes and remedies. Let’s get right to it!
What Is Morning Anxiety?
Morning anxiety is just what it sounds like: experiencing symptoms of anxiety when you wake up. Symptoms are very diverse and can range from light to severe. Some of the most common symptoms of morning anxiety include:
- Feeling worried or even panicked but not knowing why
- Racing thoughts
- Inability to concentrate
- Racing heart
- Difficulty breathing
What Causes Morning Anxiety?
First off, morning anxiety is not a medical term. Your morning anxiety may be stemming from the fact that you have generalized anxiety disorder. Generalized anxiety disorder is a medical term referring to a constant feeling of worry and fear that has lasted for more than 6 months. These feelings may be related to your job, career, friends, health, or many other things. However, anxiety that you feel specifically in the morning may be caused by:
- Poor sleep quality Going to bed stressed out
- Worrying about the future
- Increased cortisol levels in the morning (the Cortisol Awakening Response). This study by Powell and Schlotz found that people who experience stress tend to have higher levels of cortisol (the stress hormone) in their systems during the first hour after waking up.
- Low blood sugar (from not eating all night)
- Consuming caffeine and sugar in the morning
How To Reduce Anxiety In The Morning?
There are plenty of effective remedies for anxiety that you can try out. Ranging from absolutely costless mindfulness techniques to certain supplements, you’ll be sure to find something that works for you.
1. MeditateYou’re probably anxious in the morning because you have too many thoughts racing through your mind. Clearing your mind should help you calm down and feel much less anxious. Each morning, try to meditate for just 5 minutes. You’ll be surprised how big of an impact those 5 minutes will have on your mental health. Don’t worry, if you’re not sure how to start meditating, there are plenty of free guided meditations online!
2. Write It All Down
If you want to stop waking up anxious, try to journal each morning at least a little bit. Just a few sentences are enough to feel the positive effects! Write down what’s bothering you, what you’re grateful for, and what you’re excited for. It’s a nice way of getting to know yourself, getting to know where your anxiety stems from, and getting rid of negative thoughts.
3. Practice Deep Breathing
4. Rethink Your Morning Routine
5. Get MovingTry to squeeze in any type of exercise in the morning. This study by Schoenfeld et. al shows that running can help reduce anxiety. However, even a simple walk can be of great benefit. This will help your body relax and deal with stress much better. You’ll also be able to clear your mind during exercise, much like you would during meditation.
6. Improve Your Sleep QualityPoor sleep quality may be why you keep waking up with anxiety. After all, your body needs rest to function properly. Of course, this is easier said than done, especially if you have anxious thoughts before you go to bed.
6. Improve Your Sleep Quality
Poor sleep quality may be why you keep waking up with anxiety. After all, your body needs rest to function properly. Of course, this is easier said than done, especially if you have anxious thoughts before you go to bed. However, there are still some very effective ways to improve sleep quality. For instance, you should try to avoid bright screens and heavy meals before bed. You should also make sure your sleeping environment is as comfortable as possible and try out some relaxing activities before you go to sleep.
7. Consider Melatonin Supplements
Melatonin is a natural hormone produced in our bodies that regulates our circadian rhythm (sleep-wake cycle). Many people take melatonin to improve their sleep quality when they have insomnia, are jet-lagged, or are stressed. However, melatonin may also be an excellent remedy for anxiety. Even if you don’t have trouble sleeping, melatonin supplements can greatly reduce your morning anxiety. If you do have trouble sleeping, then it’s a double win!
We recommend these melatonin gummies by Gummies GardenThey’re NSF certified, GMO-free, gluten-free, vegan, and cruelty-free. By taking two gummies before sleep, you’ll notice much better sleep quality and reduced levels of stress and anxiety. Clients have reported that the gummies make it much easier to clear your mind and concentrate and they’ve even noticed brighter and clearer skin!
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