Night-Time Worry and What Helps

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Practical ideas for calming anxious thoughts when you can’t sleep

Night-time often makes worries feel louder.

With fewer distractions, the mind turns over every “what if,” replaying mistakes or imagining problems ahead.

Lying awake in the dark can make these thoughts feel endless, but there are gentle ways to quiet your mind and bring yourself back to calm.

• Acknowledge what’s happening

  • Remind yourself that worrying at night is common. The mind tends to magnify fears when you’re tired. Simply recognising, “This is my mind trying to keep me alert,” can help you step back from anxious thoughts.

• Write thoughts down before bed

  • If your mind races with reminders or concerns, spend ten minutes in the evening jotting them down. List tomorrow’s tasks or anything weighing on you. Once it’s on paper, you don’t need to hold it in your head overnight.

• Create a winding-down routine

  • Help your body and mind transition toward rest. Lower lights, switch off screens, and do something relaxing — gentle stretching, reading, or quiet music. Repeating this routine each night teaches your brain to associate it with sleep.

• Calm your body to calm your mind

  • Anxious thoughts often ease when the body feels safe. Try slow breathing — in through your nose for four counts, out through your mouth for six. Focus on the breath or the weight of your body in bed, rather than on your thoughts.

• Don’t stay stuck in frustration

  • If you can’t settle after twenty minutes, get up and do something soothing in dim light — read, make a warm drink, or sit quietly. Return to bed when you start to feel sleepy again.

• Keep your perspective in the dark

  • Problems often seem bigger at night because you’re tired and alone with them. Tell yourself you’ll think about them in the morning when you’re rested — most worries look smaller in daylight.

• Avoid stimulating habits

  • Try to reduce caffeine and alcohol, and keep screens out of the bedroom. Blue light and late-night scrolling may keep the brain alert after you’ve turned off the phone.

• Use calming reminders

  • Repeating a short phrase such as “I’m safe right now” or “I can rest even if I don’t sleep” helps counter spiralling thoughts. The aim isn’t to fight worry but to reassure yourself gently until calm returns.

• Reflection questions

  • What thoughts tend to appear most often at night?

  • What calming routine could I add before bed?

  • Who could I talk to if night-time worry keeps returning?

• If worry regularly disrupts sleep

  • If anxious nights happen often or lead to exhaustion or panic, speak to your GP or a counsellor. Support can help you manage overthinking and improve rest.

• You’re not alone

  • Many people find that worries grow stronger in the quiet hours. With a steady routine, gentle self-soothing, and realistic reassurance, you can calm your mind, reduce night-time stress, and rest more peacefully.

If you’d like to explore how professional support can help with emotional wellbeing in later life, click to visit the Counselling for Older People page.