Postpartum Anxiety at Night: Why It Happens and What Helps

If you notice your anxiety ramping up in the late afternoon or evening after having a baby, you are not alone - and it's a really common experience. For many new moms, anxiety doesn’t peak during the chaos of the day. Instead, it sneaks in quietly as the sun starts to set. The house gets dimmer. The day winds down. And suddenly, your body feels on edge, bracing for the night ahead.

The experience of having postpartum anxiety at night is so common that many moms refer to it as the “postpartum sundown scaries.” And while it can feel super isolating, there are real reasons nighttime anxiety shows up after birth. Let’s talk about what’s actually happening, and some tips about what you can do to help.

What Are the Postpartum “Sundown Scaries”?

The "sundown scaries," anxiety at night postpartum, describe that creeping sense of anxiety or dread that arrives in the late afternoon or evening during the postpartum period.

It often shows up when:

• The daylight starts to fade

• Your baby becomes fussier

• Your body begins to anticipate nighttime

  
  

Even on days that felt manageable - or even good - you might notice your chest tighten, your thoughts race, or your mood suddenly shift. Many moms describe it as a feeling that their body knows the hardest part of the day hasn’t started yet.

Thoughts might sound like:

• Will the baby sleep tonight?

• How many times will I be up?

• What if tonight is another long one?

• What if I can’t handle it again?

  
  

The uncertainty alone can feel overwhelming. And even if nothing stressful is happening in the moment, your nervous system may already be preparing for what it remembers from previous nights.

Why Postpartum Anxiety At Night Might Happen

Nighttime anxiety postpartum isn’t random. It’s shaped by biology, learning, exhaustion, and experience.

1. Anticipatory Anxiety Takes Over

One of the biggest drivers of nighttime anxiety is anticipatory anxiety - fear about what might happen. After several difficult nights, your brain starts making associations:

• Nighttime = wake-ups

• Nighttime = exhaustion

• Nighttime = feeling trapped or overwhelmed

So even before anything happens, your body reacts as if it’s already under threat. Your nervous system shifts into high alert, trying to prepare you for another long night. It’s almost like your brain is trying to protect you based on past experience.

2. Your Emotional Capacity Is Lowest at the End of the Day

By evening, you’ve already spent the entire day:

• Making decisions

• Meeting your baby’s needs

• Managing emotions (yours and theirs)

• Possibly caring for other children

• Navigating work, relationships, or household demands

There’s simply less left in the tank.

When we’re depleted, anxiety has a much easier time breaking through. Things that might feel manageable earlier in the day can suddenly feel unbearable at night.

3. Hormonal Changes Affect Mood and Sleep

Postpartum hormone shifts play a significant role in anxiety - especially in the early months after birth. Fluctuations in estrogen, progesterone, cortisol, and prolactin can:

• Increase emotional sensitivity

• Disrupt sleep-wake cycles

• Heighten anxiety responses

These changes can make evenings feel especially vulnerable, even if you can’t pinpoint why your mood shifts so dramatically at that time of day.

4. Nighttime Means Fewer Distractions

During the day, there’s noise, light, movement, and tasks competing for your attention. At night, everything slows down. When stimulation decreases, your thoughts get louder. If you’re already prone to worry, or if postpartum anxiety is part of your experience, nighttime can become the perfect environment for anxious thoughts to spiral.

5. Nights Can Feel Deeply Isolating

Even if you have support during the day, nighttime often feels lonelier. The world is quiet. Friends are asleep. Social media slows down. And if you’re awake with a baby, it can feel like you’re the only one struggling while everyone else rests. That sense of isolation can amplify anxiety, even when you logically know you’re not alone.

When Nighttime Anxiety Feels Especially Intense

For some postpartum moms, nighttime anxiety can include:

• A sense of dread or impending doom

• Racing thoughts at bedtime

• Difficulty falling asleep even when exhausted

• Anxiety spikes during night wakings

• Fear of being alone with your thoughts

These experiences are especially common for moms navigating postpartum anxiety, postpartum OCD, or high-functioning anxiety after birth - but they can also show up in moms who never struggled with anxiety before pregnancy.

Gentle Ways to Support Yourself Through Nighttime Anxiety

You don’t have to face the sundown scaries empty-handed. While this isn’t a replacement for therapy or professional support, many postpartum moms find these gentle tools helpful during anxious nights.

1. Have Something Just for You Ready for the First Wake-Up

When the first nighttime wake-up hits, having something comforting prepared can make the night feel less overwhelming.

This might be:

• A favorite warm or cold drink

• A show you only watch at night

• A podcast or audiobook

• Familiar music or white noise

This small act isn’t about distraction—it’s about reminding your nervous system that there’s something supportive waiting for you.

2. Write Yourself a Message Before Bed

Before going to sleep, write a short, compassionate note to yourself. Keep it somewhere accessible and read it during the night when anxiety spikes.

Examples:

• “You’ve survived every sleepless night before.”

• “You don’t have to do this perfectly.”

• “This moment will pass.”

• “You are capable, even when you’re tired.”

Reading your own words can be surprisingly grounding when your mind starts telling scary stories at 2 a.m.

3. Remember That This Phase Is Temporary

One of the hardest parts of postpartum anxiety is the fear that it will never end.

When you’re in the middle of long nights, it can feel like:

• You’ll never sleep again

• Your body will always feel on edge

• Nights will always feel this hard

But this season does change.

You will sleep again.Your nervous system will calm.The nights will not always feel this intense.

There’s no exact timeline—and the uncertainty is real—but this phase is not permanent.

You Are Not Alone in This

If you’re experiencing nighttime anxiety after having a baby, please hear this: there are moms across the world awake with you. They’re feeding babies in dim rooms. Rocking in silence.Checking the clock.Wondering if they’re the only ones who feel this way. Even if you can’t see them, your village is with you.

And if the sundown scaries feel overwhelming, persistent, or start affecting your ability to function during the day, reaching out for postpartum mental health support can be an important step - especially with a therapist who understands the postpartum period and is licensed in your state.

Who This Is For

This post is for postpartum moms who feel anxious at night after having a baby and want reassurance that what they’re experiencing is common, understandable, and worthy of support.