Science Reveals Late-Night Anxiety is REAL (Here’s the Fix)

By Dr. Scott Olson, ND Posted January 20, 2025

Ever notice how your problems seem WORSE at 3 AM?

It turns out those middle-of-the-night anxiety-filled thoughts aren’t just in your head.

Research reveals that your brain actually functions differently after midnight.

In fact, what goes on during those dark hours could be sabotage your sleep and your decisions.

But before you reach for a sleeping pill, let me share some natural hacks to help you calm your mind and FINALLY get a good night’s sleep…

Scientists have uncovered what they’re calling the “Mind After Midnight” phenomenon.

Sometime after the clock strikes twelve, your brain chemistry shifts, making you more likely to:

• Focus on negative thoughts
• Crave unhealthy foods
• Make risky decisions
• Feel more anxious

You see, our bodies run on a natural 24-hour circadian rhythm. But when this cycle is disrupted, those midnight monsters can take over.

If that sounds familiar, you’re not alone. Plenty of other folks are burning the midnight oil, battling anxiety, and paying the price.

But with a few changes, you can return to your healthy sleep patterns—NATURALLY…

Reset your body clock by exposing yourself to bright natural light first thing in the morning. This helps regulate your body’s melatonin production—your natural sleep hormone. Take a quick morning walk or enjoy your coffee outside.

Create a sleep sanctuary by keeping your bedroom cool (around 65°F), dark, and quiet. Consider using blackout curtains and a white noise machine if needed. Also, remove any electronics that emit blue light, as these disrupt your natural sleep cycle.

Time your sleep-supporting nutrients to get the most benefits. Avoid caffeine after 2 PM. Eat more magnesium-rich foods (like leafy greens, nuts, and pumpkin seeds) at dinner. Try a cup of calming chamomile tea an hour before bed. And if needed, top the evening off with tart cherry juice, a natural source of melatonin.

Develop a wind-down routine. Your body loves consistency.

Try…

• A warm bath or shower 90 minutes before bed
• Gentle stretching or yoga
• Reading (from an actual book, not a screen)
• Deep breathing exercises or meditation

Handle midnight wake-ups like a pro. If you wake up in the middle of the night, avoid checking the time or reaching for your phone.

Instead:

• Focus on slow, deep breaths
• Try progressive muscle relaxation
• Use a mental imagery technique, like imagining a peaceful place
• If you can’t sleep after 20 minutes, leave the bedroom and do something calming until you feel sleepy

Remember, good sleep starts long before bedtime. Make sure you’re exercising, eating a healthy diet, limiting alcohol, and managing stress.

The key is consistency. Your body’s natural rhythms work best when you maintain regular sleeping, eating, and activity patterns.

P.S. Discover the “comforting” secret to a better night’s sleep.

Source:

Tubbs, A. S., Fernandez, F., Grandner, M. A., Perlis, M. L., & Klerman, E. B. (2022). The Mind After Midnight: Nocturnal Wakefulness, Behavioral Dysregulation, and Psychopathology. Frontiers in Network Physiology, 1, 830338.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND