Why am I always so paranoid at night?

Being paranoid is a feeling that many of us would have experienced in our lives. It is a state where you are afraid of something, and sometimes, you cannot figure out why. This can particularly happen during nights when we try to rest and not focus on any work and can cause sleep disturbance or inadequate sleep. Why do you feel so? What to do in such situations?

Figuring out the reason:

The most important thing to do is to figure out the reason for being paranoid. Start with the most obvious ones.

1. When you are afraid of your future: This can be a primary reason that keeps many up at night, especially young people. Not having a clear idea for your future, may it be career or relationship-wise, can be a reason for being paranoid. While that might not always be the case, you can sometimes compare yourself to your friends or colleagues and how their lives are growing.
2. When you feel guilty about something: Having something on your mind and constantly thinking about it can cause you to go paranoid. If you feel that you are feeling guilty about something that you have done in the past or would like to express something to someone but cannot bring yourself to do so, that can also be a cause.
3. When you had a scary experience recently: Have you ever had a feeling that you are not safe and that is the reason for being paranoid? It might be due to a scary experience or something that you did not notice in the day but comes back to haunt you while you sleep. 
4.  Worrying about a bad decision: The most common reason is to worry about something you regret doing so. You will have this sense of regret and that it might have some consequences or that you could have done better in that situation. 
5. Overthinking: Overthinking can also be a reason for your paranoia. Usually, paranoid feelings occur on something that is not even there. And overthinking will further fuel the paranoia to an increased level. Suppose you are someone who overthinks every situation and looks at minor things, and imagines it to be threatening. In that case, that can be a reason for the paranoia.

Being paranoid is a feeling of being threatened and can sometimes be threatened by something false. It is important to deduce what makes you feel paranoid and act on it quickly in such cases. If this feeling is preventing you from sleeping, it might indirectly affect events throughout your day. Now that we have identified the cause let us look at some ways by which you can get rid of the feeling.

How to stop being paranoid?

• Have a scheduled day. We often tend to overthink and feel paranoid about things late at night, and we are awake. Hence, try to have a tight enough schedule such that you are tired at the end of the day and go to sleep as soon as possible. Since the nighttime is when we do not do any work, we tend to overthink minor details. 

• Try to narrow down the reasons. Figuring out the reasons completes most of the job. And in cases of paranoia, it is the most important step. If you think of multiple reasons, try to narrow it down to 1 or 2 and see what those are. Those reasons usually will be something that you can act on.

• Talk with someone you trust. If you cannot figure it out on your own, try talking it out with someone you trust; your friends, your family, or your partner. While expressing your inner self, you might realize the reason even without your knowledge. And, it will be easy for someone from another person’s point of view to understand what is causing you to be paranoid. 

• Express your thoughts.  If you have something that you would like to say to someone but cannot, then try to do it. All these vented-up feelings will accumulate and end up giving you the feeling of being paranoid. Hence, it is wiser to tell what you always wanted to say and get it off your shoulders. 

• Start being optimistic. In most cases, people tend to always think of negative results when it comes to future events. But, when it comes to reality, those things have not even happened, and it is entirely in your control of how they pan out. Hence, try to map out positive results when you think about the future.

• Do not overthink. We ask ourselves the “what if?” question always. What if that person does not like me? What if I did something I was not supposed to do? What if I made a mistake? While it is somewhat necessary to think about your actions, overthinking them after an action has been done has no help. Try not to overthink, and look at things from a rational point of view.

• Try to engage yourself in peaceful activities. Try not to use your phone before you sleep, as it can delay your sleep. Try to spend quality time with yourself or your loved ones, and do not think about anything else. Distracting yourself is one of the best ways to get rid of these feelings, and tell yourself that everything will be ok.

• Consult a therapist. If you cannot get rid of your paranoia, it is wise to consult a professional. Accepting that you are paranoid and anxious is in itself. 

Here are some FAQs that you might find useful.

• How to distract me from being paranoid?

If you have figured out the reason, try to stay away from it. Instead, play games, listen to music, read books, spend time with your family, or do whatever you feel will give you peace and take your mind off it.

• What if I cannot get rid of the feeling myself?
  
  If you cannot get rid of the feeling yourself, you can talk to someone you trust or consult a therapist.

• What other alternatives do I have?

You can also avoid being paranoid at night by being tired at the end of the day. Your mind cannot wrestle with your body, and following a schedule and keeping yourself busy until your sleep is a good way to distract yourself.