Do you find your mind suddenly racing as evening approaches? If nighttime brings unexpected anxiety and mental hyperactivity, you're not alone. This phenomenon affects people across generations, from screen-addicted Gen Z to elderly individuals experiencing cognitive changes.
The Science Behind Evening Anxiety
According to psychiatrists, this nighttime restlessness isn't merely emotional—it's environmental. The sensory experience of our homes after sunset significantly impacts our mental state. Dr Gaurav Aggarwal, Consultant Psychiatrist at Kailash Hospital in Dehradun, explains this growing concern affects everyone, but takes a more severe form in older adults.
"Among the elderly, especially those living with dementia, this takes a deeper form known as sundowning, a state of confusion, restlessness, or agitation that begins in the late afternoon and intensifies at night," Dr Aggarwal told Times of India.
Simple Solutions for Peaceful Evenings
The remedies don't require expensive gadgets or complicated routines. Instead, psychiatrists recommend straightforward sensory adjustments within your living space that can dramatically improve nighttime calmness.
Transform Your Lighting
Soft, warm lighting signals the body that it's time to unwind, while avoiding harsh brightness reduces sensory strain, emphasizes Dr Aggarwal. Research supports this approach—a 2009 study in Journal of the American Geriatrics Society found that bright light therapy serves as a potential alternative to drug treatment for people with dementia who experience agitation.
Declutter Your Space
Cluttered rooms overwhelm the senses and keep the brain processing unnecessary information. A quiet, clutter-free bedroom encourages relaxation and improves sleep quality, according to Dr Aggarwal. A 2014 study in Journal of Alzheimer's Disease & Related Disorders reinforced that sensory environment modifications can meaningfully reduce restlessness.
Incorporate Soothing Sounds
Soundscapes play a crucial role in evening relaxation. Dr Aggarwal recommends gentle instrumental music or the sound of flowing water to soothe the senses and help release tension. Options include soft piano melodies, rainfall recordings, Tibetan bowls, or white-noise fountains.
Establish Predictable Routines
Consistency provides grounding, especially for seniors and dementia patients. Reading a short passage, light conversation, or even sharing a cup of herbal tea helps the body recognize it's time to rest, Dr Aggarwal explained. The predictability of routines offers comfort and signals the transition to sleep mode.
The Emotional and Aesthetic Dimensions
Beyond physical environment changes, emotional tone matters significantly. When caregivers maintain a calm tone and offer gentle reassurance, it helps restore a deep sense of safety and comfort, notes Dr Aggarwal.
Design expert Vritika Elawadhi, Design Head at Label Atelier, adds that color and art contribute substantially to evening calmness. "Gentle blues, misty greens and warm earthy tones can wrap the mind in a calm that words rarely manage," she explains. For Elawadhi, calming décor represents a form of care that creates healing spaces.
Proven Results and Lasting Benefits
Recent research continues to validate these approaches. A 2025 study in Geriatric Nursing revealed that actigraphy data showed significant improvements in total sleep time and reduced agitation through circadian-consistent environments featuring cool temperatures, dim lighting, and soothing elements.
Dr Aggarwal concludes that these subtle changes not only promote better sleep but also bring emotional balance, proving that the true essence of care lies in consistency, comfort and compassion.
Nighttime doesn't have to be the most challenging part of your day. With these evidence-based adjustments to lighting, sound, routine, and emotional environment, both general anxiety and clinical sundowning can see dramatic improvement.
