Why does my anxiety get worse at sundown? 2025
Why does my anxiety get worse at sundown? Anxiety can feel overwhelming at any time, but for many individuals, it intensifies as the day comes to an end. This phenomenon, often referred to as “sundown anxiety,” has a variety of underlying causes. Below are the five primary reasons this occurs:
- Reduced Activity Levels
- Decreasing Light and Biological Rhythms
- Accumulated Stress Throughout the Day
- Looming Nighttime Thoughts
- Hormonal and Neurochemical Changes
Let’s dig deeper to know more about these reasons and you can relate yourself with these reasons.
1. Reduced Activity Levels
During the day, work, chores, or other engagements keep our minds occupied. As the evening approaches and activity levels decline, the mind has more space to wander. This often gives rise to negative thoughts and rumination, amplifying anxiety symptoms.
You can read the causes for it by clicking here.
To combat this, incorporating light evening activities such as a walk, yoga, or a hobby can help redirect your focus and keep anxiety at bay. Maintaining a structured evening routine is another effective way to minimize mental downtime.
2. Decreasing Light and Biological Rhythms
As daylight fades, the brain produces melatonin to prepare the body for rest. However, the dimming of light can also signal a decrease in serotonin levels, a key neurotransmitter responsible for mood regulation. For some people, this shift can trigger feelings of unease and heightened anxiety.
Utilizing artificial light strategically, especially lamps that mimic natural daylight, can help alleviate this problem. Exposure to bright light in the evening has been found to reduce anxiety by stabilizing serotonin levels.
3. Accumulated Stress Throughout the Day
Daily responsibilities, interactions, and challenges contribute to a buildup of stress. By sundown, this cumulative stress can feel overwhelming, especially if it hasn’t been adequately processed. The quiet of the evening often brings unresolved concerns to the forefront, fueling anxiety.
One solution is practicing mindfulness or meditation in the evening. Setting aside time to journal about your thoughts and experiences can also help declutter your mind, making it easier to relax as the day ends.
4. Looming Nighttime Thoughts
The approach of nighttime often triggers worries about sleep, health, or the day ahead. For individuals who already struggle with insomnia or sleep disturbances, the pressure to “get a good night’s sleep” can become a source of anxiety itself.
Establishing a calming bedtime ritual is critical. This might include reading, listening to soothing music, or taking a warm bath. Avoiding screens an hour before bed is also beneficial, as blue light disrupts melatonin production, making it harder to wind down.
5. Hormonal and Neurochemical Changes
Cortisol, the body’s primary stress hormone, typically peaks in the morning and declines by evening. However, in some individuals, cortisol levels remain elevated into the night, exacerbating feelings of restlessness and anxiety.
Adopting healthy habits such as consistent meal times, regular exercise, and avoiding stimulants like caffeine late in the day can help regulate your body’s hormonal balance. Additionally, consuming magnesium-rich foods like spinach or almonds can promote relaxation and support neurochemical stability.
You can read the causes for it by clicking here.
Sunset syndrome is a complex problem due to biological, psychological and contextual reasons. The triggers for it are personal to individual, but most often include a decrease in activity, quick changes in light-exposure patterns and rhythm disruption alongside with stress building up over the past while, nightly thinking as initiating thoughts at night and shifting hormone. Knowing these root causes is the initial step to powerful hypertensive therapy.
The mindful changes are small but adding to your evening routine can radically reduce sundown anxiety and finally grant you the control of your night.
You can read the article on min-gut connection, your gut is also impacting your thoughts and emotional activities. You can click here to know how to fix this issue.
You can also share your own recipes in the comments or write us @hevensh05@gmail.com and we would be really glad to share the best recipes on our website.