Is it normal to?Reviewed: 2025-12-27~1 min

Is It Normal to Feel Anxious Late at Night Before Work Tomorrow?

Short answer

⚠️Depends / use caution

It depends—occasional late-night jitters before a workday or big meeting are common, but frequent, intense, or sleep-disrupting anxiety may signal something worth addressing.

Why people ask this

This question comes up when anxiety spikes specifically at night with the next workday looming. The dark, quiet hours make thoughts about alarms, meetings, and commutes feel louder. Many people notice “Sunday scaries,” anticipatory anxiety about tasks, clients, or performance reviews, and wonder if that’s normal. Others lie awake checking email, replaying conversations, or worrying about being too tired to function, which can turn into a nightly pattern.

When it might be safe

It happens mainly before unusually demanding days (presentations, evaluations) and settles once the event passes.
You still fall asleep within about 30–45 minutes and function normally the next day.
Symptoms are mild (restlessness, butterflies) and improve with a simple wind‑down routine.
It’s occasional (e.g., Sunday nights) rather than most nights of the week.
You’re not relying on alcohol, sedatives, or late-night work check-ins to cope.

When it is not safe

Nightly or near‑nightly anxiety before work for several weeks, especially with worsening intensity.
Panic symptoms at bedtime (racing heart, shortness of breath) or repeated full‑night insomnia.
Dread leads to calling in sick, avoiding tasks, or thoughts of quitting without a plan.
Using alcohol, cannabis, or unprescribed sleep meds to knock yourself out before workdays.
Thoughts of self‑harm or feeling hopeless about work and sleep.

Possible risks

Sleep loss from late-night anticipatory worry, causing next‑day fatigue, errors, and irritability at work.
A reinforcing cycle: poor sleep increases next‑day stress reactivity, which makes the following night’s pre‑work anxiety worse.
Overuse of caffeine after dinner or screen time while checking work email, further delaying sleep and spiking arousal.
Physical strain such as elevated nighttime blood pressure, headaches, GI upset, or muscle tension.
Relationship stress from being on edge in the evening and less present with family before workdays.

Safer alternatives

Set a nightly “shutdown complete” ritual: plan tomorrow (top 3 tasks, meeting notes, clothes/commute ready), then close work apps and mute notifications.
Use a worry window after dinner: write concerns and specific next steps; if worries pop up in bed, note them and postpone to the next day.
Create a wind‑down routine 60 minutes before bedtime: dim lights, light stretch, 4‑7‑8 breathing or progressive muscle relaxation, and no work email.
Protect sleep drivers: consistent wake time (even after bad nights), no caffeine after noon, and reserve bed for sleep only.
Reduce night triggers tied to work: avoid doomscrolling, set email send‑limits at night, and negotiate boundaries (e.g., no after‑hours pings).
If it’s frequent, consider short‑term CBT‑I or CBT for anxiety, and discuss workload or role clarity with a manager or HR.

Bottom line

Some late‑night pre‑work anxiety is common, but if it’s frequent, intense, or costing you sleep and functioning, it’s worth changing your evening routine and addressing work triggers—and getting professional help if it doesn’t improve.