Anxiety Worse at Bedtime? How to Calm Racing Thoughts and Finally Get Some Sleep

You’re finally in bed. The lights are off. Your body is still.

And suddenly? Your brain acts like it just chugged a double espresso.

Racing thoughts. Worst-case scenarios. Emotional spirals over something that happened three days ago. Whether it’s worrying about tomorrow’s responsibilities, replaying awkward conversations from earlier, or suddenly spiraling over things that haven’t happened yet—your mind picks the worst time to feel the most awake.

If this sounds familiar, you’re in good company. So many of the clients we work with describe nighttime as one of the hardest times for managing anxiety and intrusive thoughts.

And the truth is—it makes sense.

Why Anxiety Shows Up at Night

During the day, you’re probably going nonstop. Even if anxious thoughts are there, they’re competing with emails, meetings, errands, or family responsibilities. But when night falls and things slow down? That’s often the first real quiet moment your brain’s had all day.

And all that unprocessed stuff—stress, emotions, unanswered questions—comes up for airtime.

You might notice…

• Worrying about how tired you’ll feel if you don’t sleep
  
  

• Ruminating about things that happened during the day
  
  

• Replaying tomorrow’s to-do list on a loop
  
  

• Getting intrusive thoughts that feel irrational but keep showing up anyway
  
  

• Worrying about worst case scenarios on your flight, a presentation, or a big event
  
  

These thoughts might feel urgent—but more often than not, they’re just leftover stress that finally got a chance to speak up.

Why It Feels So Hard to Fall Asleep

Worrying activates your nervous system. It tells your body: Be alert. Something might go wrong.

So your brain starts preparing you for danger—releasing adrenaline, keeping you on edge, and making it hard for your body to wind down.

And the more you worry about not sleeping, the more it reinforces that fear. It becomes a cycle of anxiety about sleep—which, of course, only makes it harder to fall asleep.

What’s Actually Going On?

It helps to get clear on what kind of worry is showing up.

• Worried about being late or missing something important? That’s a real problem you can plan around. Set alarms. Prep your clothes. Set reminders. Put your mind at ease.
  
  

• Feeling the “Sunday Scaries”? That anticipatory dread of the week ahead is real. Try taking time to reflect on what exactly feels heavy. Is it a particular meeting, social event, or just general overwhelm? (You can also read more in our blog on Sunday Scaries).
  
  

• Worried about your anxiety showing up? You may be developing anticipation anxiety about sleep itself. If that’s the case, the goal becomes learning how to respond to anxiety—not fearing it being there.

• Flooded with worry thoughts that don’t even feel connected to your day? These might be intrusive thoughts—random or irrational fears that pop up at the worst possible time. They’re not problems to solve. They're just thoughts your brain is cycling through when things are quiet.
  
  

Examples of How Worry Shows Up at Night

• “What if I can’t sleep tonight?”
  
  

• “I’ll be a wreck tomorrow.”
  
  

• “Why is this happening again?”
  
  

• “What if I panic on the plane?”
  
  

• “What if I mess up my presentation tomorrow?”
  
  

• “What if this keeps happening every night?”
  
  

Your brain is trying to keep you safe. But in doing so, it starts forecasting all the possible worst-case scenarios. And even though it feels like you need to solve these things to sleep, that pressure is exactly what makes it harder to rest.

What Actually Helps

Here are some of the most effective strategies I teach for nighttime anxiety:

✅ Don’t Overanalyze It
It’s easy to go down the rabbit hole of “Why am I not sleeping?” But too much focus often backfires. You don’t always need to solve it.

✅ Shift Your Self-Talk
Try saying:
– “If I sleep, I sleep.”
– “My job right now is to rest, not perform.”
– “Even if I’m tired tomorrow, I’ll get through it.”

✅ Do a Thought Dump Before Bed
Write down the stressors of the day or tasks for tomorrow. It tells your brain, “You don’t have to hold this all night.”

✅ Keep a Notebook Nearby
If something pops up while you’re in bed, jot it down. Just the act of writing it helps your mind let it go.

✅ Notice Without Overreacting
Instead of spiraling, try thinking: Here’s a worry thought.
That’s it. No judgment. No scary story. 

✅ Know What Your Tools Are Doing
TV, podcasts, background noise—these aren’t bad. But they’re distractions, not long-term skills. If they help you fall asleep, that’s fine—just don’t mistake them for solutions.

Mindfulness: Why It Actually Helps

Mindfulness teaches your brain to notice thoughts, feelings, and sensations—without clinging to them or avoiding them. This is a core skill for managing anxiety.

But here’s the thing: you have to practice it during the day when you’re alert and when your brain isn’t already in full-blown spiral mode. 

It’s like training for a race—you don’t wait until the week of the race to start running. Mindfulness builds your tolerance for discomfort and teaches you how to stay present—even when things feel hard.

Start with 2–5 minutes a day. No pressure. Just practice noticing.

Stop Chasing Perfect Sleep

You’re not a machine. Not every night will be ideal. That doesn’t mean something is wrong.

If your brain says, “I won’t be able to function if I don’t sleep,” challenge that.

Remind yourself: I’ve had tired days before. I still showed up. I can do it again.

You’re more resilient than your anxiety gives you credit for.

Final Thoughts

Nighttime anxiety is tough. But you don’t have to fear it. With a few simple shifts—both in how you think and how you respond—you can start to break the cycle.

You don’t need a perfect routine to sleep better. You just need tools that help you meet the moment with a little more calm and confidence

Ready to stop dreading bedtime?

If anxiety has been keeping you up at night—and you’re ready to feel more in control of your thoughts, your sleep, and your life—therapy can help.

Let’s talk about what support could look like for you.

👉 Schedule a free 15-minute consultation below and take the first step toward calmer nights and more rested mornings.