During the day, there's always something to do. At night, the distractions fall away and the worries you've been pushing aside finally get the floor.
What's happening in your body
When you're tired, the part of your brain that helps you put things in perspective has less fuel. Small concerns can feel urgent. Add a quiet room and a phone within reach, and it's easy to slip into a loop.
Things to try tonight
- Write it down earlier. Ten minutes with a notebook after dinner gives worries somewhere to go before bed.
- Name the loop. Saying "I'm worrying again" can create a little distance from the thought.
- Get up if you can't sleep. Do something dull in low light, then try again when you feel drowsy.
- Breathe out slowly. A longer exhale than inhale tells your body it's safe to settle.
Worry at night isn't a sign that something is wrong. It's a sign that you need a place to put things down.
If night-time anxiety has become a pattern, therapy can help you understand what's driving it and build tools that work for you.
Dr. Maren Ellison, PhD
Licensed psychologist in Denver and online across Colorado, working with anxiety, relationships, fertility and trauma.
About individual therapy →This article is for general information and isn't a substitute for professional care. If you're in crisis, call or text 988.
