Nearly 20% of American adults reported having an anxiety disorder in the past year, data show — and many are more likely to feel anxious and worried when the sun goes down.
While “sunset anxiety” is not an official medical diagnosis and does not appear in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), some mental health experts agree that it is a very real phenomenon.
The symptoms are not limited to anxiety, according to Andrea D. Guastello, PhD, a licensed psychologist in the Department of Psychiatry at the University of Florida.
“It could be any psychiatric symptom that increases in frequency or intensity when the sun goes down or at night,” Guastello told Fox News Digital.
Symptoms can include feelings of depression, isolation and hopelessness that tend to increase at night, the expert said.
What exactly is sunset anxiety?
Sunset anxiety occurs when a person begins to feel anxious as the sun sets at the end of the day, Beena Persaud, PsyD, a clinical psychologist with Cleveland Clinic Akron General in Akron, Ohio, told Fox News Digital.
“Lack of natural light can cause people to have less energy and motivation, restless rest, worry and nervousness about completing tasks,” she said.
People who have previously experienced anxiety episodes and are generally more anxious are more sensitive, Persaud said, as are people who have an increased sensitivity to changes in light and those who consider themselves “night owls.”
There are no specific gender or race trends for sunset anxiety, the expert noted.
“Adults are more likely to feel it than teenagers or children, and this may be due to adults feeling responsible for daily activities,” she added.
Common causes
The onset of sunset anxiety may be related to the circadian rhythm, which is the body’s internal clock that regulates many functions, according to experts. The circadian rhythm is affected by melatonin production, Persaud said.
“We know there can be hormonal changes with the winter and the time of day,” she told Fox News Digital.
“Since our melatonin production is easily affected by light, early darkness can trigger symptoms of anxiety and depression. The body believes it should be getting ready for bed because of the darkness.”
Experts report an increase in seasonal anxiety from October to the end of March.
“The change of seasons and early darkness make it a prime time for people to experience sunset anxiety and seasonal depression,” Persaud said.
Anxiety can also occur if one is carrying a heavy mental load of activities and responsibilities and trying to finish them all by evening.
“The darkness that occurs earlier leaves us physically and emotionally exhausted, and we feel like the day is ending before we reach our daily goals,” Persaud said.
Tips to ease sunset anxiety
Guastello at the University of Florida offered the following tips to help curb anxiety around sunset.
Set reasonable goals for yourself.
Plan enjoyable activities around the time your anxiety usually starts.
Practice good sleep hygiene.
Get outside in the sun and use a sun lamp during low light.
Pay attention to your diet and check with your primary care provider if needed.
Get regular exercise to help lower anxiety levels, but avoid exercising within two hours of going to bed.
If you experience worsening or persistent sunset anxiety symptoms that don’t improve with the above lifestyle changes, experts recommend consulting a mental health provider.
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