You finally get in bed exhausted , your body is ready , but your brain wide awake . Suddenly , your mind goes to that awkward moment from two years ago . You're replaying every conversation from today . You're worried about tomorrow , next week and the rest of your life . It's like your mind waits for the world to quiet down , just so it can turn up the volume . And in the silence of night , your thoughts feel even louder .
Jessica DavisIf you've ever felt like , bedtime is when your anxiety really shows up , when you're lying there thinking why can't I just fall asleep ? This is for you , Hi , and welcome back . To Block Out the Noise , the go-to podcast for teens and young adults who are ready to quiet the noise of anxiety , self-doubt and overthinking . I'm your host , Jessica Davis , a licensed therapist , mindset coach and the creator of the Courage Method , a seven-step framework to help you break free from fear and build lasting confidence . And today we're talking about something everyone can relate to Nighttime anxiety , that feeling where your body is tired but your mind is wired , or even when the day is over , your thoughts just won't be , Whether it's struggling to fall asleep , waking up in the middle of the night or feeling panic before bed . I want you to know this . There are tools to help you .
Also , if you haven't already , please download the Anxiety Survival Toolkit so , when doubt tries to take hold , you have real strategies to push forward . It's full of practical tools you can use anytime you need them , and you can go grab it free in the show notes Before we dive in . This podcast is here to support and guide you , but it is not a replacement for talking to someone in real life . If you're struggling with your mental health , please reach out to a therapist , and if you're in crisis , contact emergency services or a local helpline . You don't have to go through it alone . All right , let's cut through the noise and get started .
Jessica DavisI work with so many teens and young adults who tell me the same thing . When they finally lay down to rest , that's when anxiety hits the hardest . They say things like I was fine all day . Then I got in bed and my brain started spiraling . Or I keep thinking about this test , or what happens if I don't get into college . Or I'm scared something bad will happen to my parents . And sometimes it's deeper , heavier , more painful not wanting to be here , fear of death , fear of life , fear of death , fear of life , fear of everything in between . And what makes it even worse , that sense of betrayal . Like your brain waits for you to try to relax before it slams you with every thought you avoided all day . Even though this happens to a lot of people , even those who are not diagnosed with anxiety , it doesn't make it easier to handle . When it's been days or weeks of this , it can start to feel hopeless , like no amount of sleep hygiene or guided meditation will fix it , and I get that .
Jessica DavisThat's why I wanted to take a different approach for this episode . I spent time looking into what's worked , not just for me , but for others . These tools are inspired by Emma McAdam of Therapy in a Nutshell and Nathan Peterson of OCD and Anxiety , and lessons also from my own work with teens and young adults . Each tool won't work for every night , every person or every situation , but some strategies can help more , depending on what you're dealing with Racing thoughts , panic , bad dreams or that stuck in bed , frustration . So here are five
practical strategies to help you deal with nighttime anxiety , depending on what kind of night you're having . Strategy number one schedule your worry time you're having . Strategy number one schedule your worry time . Emma McAdam is a licensed therapist and creator of one of the most helpful mental health channels out there . And one thing she teaches is , if you don't make time for your worries during the day , your brain will make time for them at night . She communicates to pick a window of time between 12 pm and 6 pm and schedule what we call a worry window . Set a timer for 10 minutes and just let it out . Write down everything you're stressed about awkward moments , big fears , future what-ifs . Get it out of your brain and onto paper . This teaches your brain that you're listening , that it doesn't have to remind you right before bed or wake you up in the middle of the night .
Jessica DavisStrategy two get out of bed if you can't sleep . This is from Cognitive Behavioral Therapy for
Insomnia . It teaches this important idea If you can't fall asleep for 15 to 20 minutes , don't force it . Get up . I know that sounds weird when you're already exhausted , but staying in bed while your brain is spinning can actually make things worse . It trains your brain to associate your bed with stress , not rest . So what do you do instead ? Get out of bed , Keep the lights dim . Don't reach for your phone or start scrolling . Instead , try something simple and quiet Read a book stretch . Write down what's going on in your mind on calming rain sounds again , not from your phone , hopefully a sound machine . You're not trying to fix it . You're helping your body reset and when you feel tired again , go back to bed . It might feel awkward the first time , but over time it helps your brain relearn that your bed is for rest , not wrestling with your thoughts .
Jessica DavisStrategy three don't try to fix it , Just be productive
. This one is a little unconventional , I'll admit it , but it has worked for me . If I wake up super early and can't fall back asleep , I stop fighting it . I get up , go for a walk if it's not too early . If it is , then I go to the basement and I work on whatever is bothering me . For you it might be a paper you've been putting off , a test you didn't study for the job applications you haven't filled out . It sounds counterintuitive , but action can sometimes be more restorative than lying in bed spiraling . I don't use this every time , but I found that sometimes this can help me have a better night's rest the next night .
Jessica DavisStrategy four if you wake up from a dream that leaves you feeling panicked or disoriented , don't check your phone , Don't check the time . That information isn't helpful right now . In fact , it can make things worse by triggering
thoughts like if I fall asleep now , I'll only get a blank amount of hours . Instead , redirect your focus to something safe and familiar . Think of a favorite memory , a peaceful place or a person who makes you feel grounded . Replay a comforting scene in your mind . Here's an idea that can be powerful Create a list during the day of things that calm me down . It might include things like imagining your dog curled up next to you , remembering a peaceful moment at the beach , or replaying your favorite funny memory . That way , when anxiety hits at night , you already have a go-to list of calming thoughts that can gently guide your mind back to a place of safety . The goal here isn't to make the anxiety disappear instantly , but to anchor yourself in something real , something that reminds your brain you're not in danger , that you're safe , that it's just a dream , and sometimes that gentle reminder is enough for you to fall back to sleep .
Jessica DavisStrategy five let sleep come to you . This one is inspired by ERP , or exposure and response prevention . It's a gold standard treatment for anxiety and OCD .
It offers a powerful strategy for nighttime anxiety . You can't or sleep . The more you put pressure to fall asleep , the harder it becomes . I don't know if you've ever done this , but you think , okay , I'm going to go to bed at this time and I'm going to fall asleep by this hour , and if I fall asleep by this hour , then I get this amount of sleep , and so I just have to fall asleep by this time to get feel rested . And you put so much pressure that it makes it even harder for you . Erp helps you practice accepting uncertainty , so instead of mentally performing to fall asleep , you ease the pressure off . So this looks like saying to yourself sleep doesn't have to be perfect tonight . I'm here to rest and that's enough . Or , if that doesn't sit right with you , try this instead . Even if sleep doesn't come easily , I'm giving my body a chance to rest . Look , the phrasing doesn't matter . The goal is just to not force yourself to think that I have to get this amount of sleep to feel better , or I have to get this amount of sleep or rest to manage . This approach helps reduce performance anxiety , softens the urgency and allows your nervous system to slow down naturally . So rest can come without it being forced .
Jessica DavisI wasn't sure if I was going to include a bonus one , but this one is also not a typical one . I'm actually not even sure where I learned this strategy , but oftentimes you hear people say count sheep . And usually when you're counting sheep you're counting them up . So instead
of counting up and you don't have to count sheep , they say actually count down . So starting from 99 , counting down . And they said that you won't be able to get to zero . Now , I have tried this several different times and I think by focusing in be able to get to zero . Now I have tried this several different times and I think by focusing in on will I get to zero . I actually forget what number I'm on and have to start back at 99 . But it does help me fall asleep . So even though this isn't a typical tip , I still think that it's worth including . So I hope you try out the bonus one and let me know how that works for you .
Jessica DavisOkay , here's our courageous moment . Pick one strategy from today and try it tonight . Maybe it means journaling your worries before bed . Maybe it means getting up instead of spiraling , or maybe it means starting at 99 and counting down as far as you can . Don't try everything , Just try one , Because courage is built through action , even tiny ones .
Nighttime anxiety can feel isolating . It can make you feel like you're the only one lying awake , worrying , but you're not and , more importantly , you're not powerless . You don't have to stay stuck in the cycle of fear and exhaustion . If this episode gave you something helpful , please share it with a friend who needs it . And if you haven't yet , download the free anxiety survival toolkit . It's in the show notes and it's filled with calming tools , courage calls and practical strategies for moments just like this . So what are you waiting for ? Go into the show notes , click the button and remember you don't have to try to force this . Some nights of sleep will undoubtedly be better than others . Take care of yourself even in the dead of the night , even when it feels heavy to do so . Thank you so much for listening . Until next time , keep moving forward , trust yourself and never forget you have what it takes to block out the noise .