August 4, 2025 • 12 mins
You finally crawl into bed, exhausted. Your body is ready—but your mind won’t stop.
Suddenly you’re replaying every conversation from the day. Worrying about tomorrow. Overthinking the rest of your life.
It’s like your brain waits for the world to quiet down… just so it can turn up the volume.
In this episode of Block Out the Noise, licensed therapist Jessica Davis (creator of the C.O.U.R.A.G.E. Method) breaks down why anxiety hits hardest at night—and what you can actually do about it.
Whether you’re stuck in racing thoughts, waking up from panic dreams, or dreading bedtime altogether… this episode gives you practical, powerful tools to finally find rest again.
🔍 What You’ll Learn:
- Why anxiety ramps up at night (and what to do about it)
- The science-backed power of scheduling “worry time” before bed
- What to do when your thoughts are spiraling and you can’t fall asleep
- A surprising reason to get out of bed (even when you're exhausted)
- The countdown trick that helps your brain shift from panic to peace
- How to respond with self-compassion when your brain won’t shut off
Got a question or feedback? Text us and share your thoughts—we’d love to hear from you!
RESOURCES:
Get your FREE Anxiety Survival Toolkit to help you when your anxiety is overwhelming!
Grab your FREE 90-Day Courage Challenge Cheat Sheet and start building confidence today.
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🎙️ Presented by Davis-Smith Mental Health
This podcast was created by Davis-Smith Mental Health, offering counseling for teens & young adults in Illinois (only). We accept BCBS PPO, Aetna PPO, and self-pay clients.
⚠️ Disclaimer: Block Out the Noise provides personal insights and practical strategies to help manage anxiety and self-doubt. The content is intended for educational and informational purposes only and should not be used as a substitute for professional mental health care, advice, diagnosis, or treatment. If you are experiencing a crisis or need immediate assistance, please contact emergency services or a trusted mental health professional immediately.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jessica Davis (00:07):
You finally get in bed exhausted, your body is
ready, but your brain wide awake.
Suddenly, your mind goes tothat awkward moment from two
years ago.
You're replaying everyconversation from today.
You're worried about tomorrow,next week and the rest of your
(00:27):
life.
It's like your mind waits forthe world to quiet down, just so
it can turn up the volume.
And in the silence of night,your thoughts feel even louder.
If you've ever felt like,bedtime is when your anxiety
really shows up, when you'relying there thinking why can't I
just fall asleep?
(00:49):
This is for you, Hi, andwelcome back.
To Block Out the Noise, thego-to podcast for teens and
young adults who are ready toquiet the noise of anxiety,
self-doubt and overthinking.
I'm your host, Jessica Davis, alicensed therapist, mindset
(01:12):
coach and the creator of theCourage Method, a seven-step
framework to help you break freefrom fear and build lasting
confidence.
And today we're talking aboutsomething everyone can relate to
Nighttime anxiety, that feelingwhere your body is tired but
your mind is wired, or even whenthe day is over, your thoughts
(01:34):
just won't be, Whether it'sstruggling to fall asleep,
waking up in the middle of thenight 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 doubttries to take hold, you have
(01:55):
real strategies to push forward.
It's full of practical toolsyou can use anytime you need
them, and you can go grab itfree in the show notes Before we
dive in.
This podcast is here to supportand guide you, but it is not a
replacement for talking tosomeone in real life.
If you're struggling with yourmental health, please reach out
(02:15):
to a therapist, and if you're incrisis, contact emergency
services or a local helpline.
You don't have to go through italone.
All right, let's cut throughthe noise and get started.
I work with so many teens andyoung adults who tell me the
same thing.
When they finally lay down torest, that's when anxiety hits
(02:36):
the hardest.
They say things like I was fineall day.
Then I got in bed and my brainstarted spiraling.
Or I keep thinking about thistest, or what happens if I don't
get into college.
Or I'm scared something badwill happen to my parents.
And sometimes it's deeper,heavier, more painful not
(02:59):
wanting to be here, fear ofdeath, fear of life, fear of
death, fear of life, fear ofeverything in between.
And what makes it even worse,that sense of betrayal.
Like your brain waits for youto try to relax before it slams
you with every thought youavoided all day.
Even though this happens to alot of people, even those who
(03:21):
are not diagnosed with anxiety,it doesn't make it easier to
handle.
When it's been days or weeks ofthis, it can start to feel
hopeless, like no amount ofsleep hygiene or guided
meditation will fix it, and Iget that.
That's why I wanted to take adifferent approach for this
episode.
I spent time looking intowhat's worked, not just for me,
(03:42):
but for others.
These tools are inspired byEmma McAdam of Therapy in a
Nutshell and Nathan Peterson ofOCD and Anxiety, and lessons
also from my own work with teensand young adults.
Each tool won't work for everynight, every person or every
situation, but some strategiescan help more, depending on what
(04:05):
you're dealing with Racingthoughts, panic, bad dreams or
that stuck in bed, frustration.
So here are five practicalstrategies to help you deal with
nighttime anxiety, depending onwhat kind of night you're
having.
Strategy number one scheduleyour worry time you're having.
(04:27):
Strategy number one scheduleyour worry time.
Emma McAdam is a licensedtherapist and creator of one of
the most helpful mental healthchannels out there.
And one thing she teaches is,if you don't make time for your
worries during the day, yourbrain will make time for them at
night.
She communicates to pick awindow of time between 12 pm and
6 pm and schedule what we calla worry window.
(04:48):
Set a timer for 10 minutes andjust let it out.
Write down everything you'restressed about awkward moments,
big fears, future what-ifs.
Get it out of your brain andonto paper.
This teaches your brain thatyou're listening, that it
doesn't have to remind you rightbefore bed or wake you up in
the middle of the night.
(05:08):
Strategy two get out of bed ifyou can't sleep.
This is from CognitiveBehavioral Therapy for Insomnia.
It teaches this important ideaIf you can't fall asleep for 15
to 20 minutes, don't force it.
Get up.
I know that sounds weird whenyou're already exhausted, but
staying in bed while your brainis spinning can actually make
(05:29):
things worse.
It trains your brain toassociate your bed with stress,
not rest.
So what do you do instead?
Get out of bed, Keep the lightsdim.
Don't reach for your phone orstart scrolling.
Instead, try something simpleand quiet Read a book stretch.
Write down what's going on inyour mind on calming rain sounds
(05:52):
again, not from your phone,hopefully a sound machine.
You're not trying to fix it.
You're helping your body resetand when you feel tired again,
go back to bed.
It might feel awkward the firsttime, but over time it helps
your brain relearn that your bedis for rest, not wrestling with
(06:13):
your thoughts.
Strategy three don't try to fixit, Just be productive.
This one is a littleunconventional, I'll admit it,
but it has worked for me.
If I wake up super early andcan't fall back asleep, I stop
fighting it.
I get up, go for a walk if it'snot too early.
If it is, then I go to thebasement and I work on whatever
(06:35):
is bothering me.
For you it might be a paperyou've been putting off, a test
you didn't study for the jobapplications you haven't filled
out.
It sounds counterintuitive, butaction can sometimes be more
restorative than lying in bedspiraling.
I don't use this every time,but I found that sometimes this
can help me have a betternight's rest the next night.
(06:58):
Strategy four if you wake upfrom a dream that leaves you
feeling panicked or disoriented,don't check your phone, Don't
check the time.
That information isn't helpfulright now.
In fact, it can make thingsworse by triggering thoughts
like if I fall asleep now, I'llonly get a blank amount of hours
.
Instead, redirect your focus tosomething safe and familiar.
(07:22):
Think of a favorite memory, apeaceful place or a person who
makes you feel grounded.
Replay a comforting scene inyour mind.
Here's an idea that can bepowerful Create a list during
the day of things that calm medown.
It might include things likeimagining your dog curled up
(07:43):
next to you, remembering apeaceful moment at the beach, or
replaying your favorite funnymemory.
That way, when anxiety hits atnight, you already have a go-to
list of calming thoughts thatcan gently guide your mind back
to a place of safety.
The goal here isn't to make theanxiety disappear instantly,
(08:03):
but to anchor yourself insomething real, something that
reminds your brain you're not indanger, that you're safe, that
it's just a dream, and sometimesthat gentle reminder is enough
for you to fall back to sleep.
Strategy five let sleep come toyou.
This one is inspired by ERP, orexposure and response
(08:28):
prevention.
It's a gold standard treatmentfor anxiety and OCD.
It offers a powerful strategyfor nighttime anxiety.
You can't or sleep.
The more you put pressure tofall asleep, the harder it
becomes.
I don't know if you've everdone this, but you think, okay,
I'm going to go to bed at thistime and I'm going to fall
(08:50):
asleep by this hour, and if Ifall asleep by this hour, then I
get this amount of sleep, andso I just have to fall asleep by
this time to get feel rested.
And you put so much pressurethat it makes it even harder for
you.
Erp helps you practiceaccepting uncertainty, so
instead of mentally performingto fall asleep, you ease the
(09:10):
pressure off.
So this looks like saying toyourself sleep doesn't have to
be perfect tonight.
I'm here to rest and that'senough.
Or, if that doesn't sit rightwith you, try this instead.
Even if sleep doesn't comeeasily, I'm giving my body a
chance to rest.
Look, the phrasing doesn'tmatter.
(09:30):
The goal is just to not forceyourself to think that I have to
get this amount of sleep tofeel better, or I have to get
this amount of sleep or rest tomanage.
This approach helps reduceperformance anxiety, softens the
urgency and allows your nervoussystem to slow down naturally.
So rest can come without itbeing forced.
(09:53):
I wasn't sure if I was going toinclude a bonus one, but this
one is also not a typical one.
I'm actually not even surewhere I learned this strategy,
but oftentimes you hear peoplesay count sheep.
And usually when you'recounting sheep you're counting
them up.
So instead of counting up andyou don't have to count sheep,
(10:14):
they say actually count down.
So starting from 99, countingdown.
And they said that you won't beable to get to zero.
Now, I have tried this severaldifferent times and I think by
focusing in be able to get tozero.
Now I have tried this severaldifferent times and I think by
focusing in on will I get tozero.
I actually forget what numberI'm on and have to start back at
99.
But it does help me fall asleep.
(10:35):
So even though this isn't atypical tip, I still think that
it's worth including.
So I hope you try out the bonusone and let me know how that
works for you.
Okay, here's our courageousmoment.
Pick one strategy from todayand try it tonight.
Maybe it means journaling yourworries before bed.
Maybe it means getting upinstead of spiraling, or maybe
(10:58):
it means starting at 99 andcounting down as far as you can.
Don't try everything, Just tryone, Because courage is built
through action, even tiny ones.
Nighttime anxiety can feelisolating.
It can make you feel likeyou're the only one lying awake,
worrying, but you're not and,more importantly, you're not
(11:21):
powerless.
You don't have to stay stuck inthe cycle of fear and
exhaustion.
If this episode gave yousomething 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'sfilled with calming tools,
courage calls and practicalstrategies for moments just like
(11:41):
this.
So what are you waiting for?
Go into the show notes, clickthe button and remember you
don't have to try to force this.
Some nights of sleep willundoubtedly be better than
others.
Take care of yourself even inthe dead of the night, even when
it feels heavy to do so.
Thank you so much for listening.
(12:02):
Until next time, keep movingforward, trust yourself and
never forget you have what ittakes to block out the noise.
You finally get in bed exhausted, your body is
ready, but your brain wide awake.
Suddenly, your mind goes tothat awkward moment from two
years ago.
You're replaying everyconversation from today.
You're worried about tomorrow,next week and the rest of your
(00:27):
life.
It's like your mind waits forthe world to quiet down, just so
it can turn up the volume.
And in the silence of night,your thoughts feel even louder.
If you've ever felt like,bedtime is when your anxiety
really shows up, when you'relying there thinking why can't I
just fall asleep?
(00:49):
This is for you, Hi, andwelcome back.
To Block Out the Noise, thego-to podcast for teens and
young adults who are ready toquiet the noise of anxiety,
self-doubt and overthinking.
I'm your host, Jessica Davis, alicensed therapist, mindset
(01:12):
coach and the creator of theCourage Method, a seven-step
framework to help you break freefrom fear and build lasting
confidence.
And today we're talking aboutsomething everyone can relate to
Nighttime anxiety, that feelingwhere your body is tired but
your mind is wired, or even whenthe day is over, your thoughts
(01:34):
just won't be, Whether it'sstruggling to fall asleep,
waking up in the middle of thenight 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 doubttries to take hold, you have
(01:55):
real strategies to push forward.
It's full of practical toolsyou can use anytime you need
them, and you can go grab itfree in the show notes Before we
dive in.
This podcast is here to supportand guide you, but it is not a
replacement for talking tosomeone in real life.
If you're struggling with yourmental health, please reach out
(02:15):
to a therapist, and if you're incrisis, contact emergency
services or a local helpline.
You don't have to go through italone.
All right, let's cut throughthe noise and get started.
I work with so many teens andyoung adults who tell me the
same thing.
When they finally lay down torest, that's when anxiety hits
(02:36):
the hardest.
They say things like I was fineall day.
Then I got in bed and my brainstarted spiraling.
Or I keep thinking about thistest, or what happens if I don't
get into college.
Or I'm scared something badwill happen to my parents.
And sometimes it's deeper,heavier, more painful not
(02:59):
wanting to be here, fear ofdeath, fear of life, fear of
death, fear of life, fear ofeverything in between.
And what makes it even worse,that sense of betrayal.
Like your brain waits for youto try to relax before it slams
you with every thought youavoided all day.
Even though this happens to alot of people, even those who
(03:21):
are not diagnosed with anxiety,it doesn't make it easier to
handle.
When it's been days or weeks ofthis, it can start to feel
hopeless, like no amount ofsleep hygiene or guided
meditation will fix it, and Iget that.
That's why I wanted to take adifferent approach for this
episode.
I spent time looking intowhat's worked, not just for me,
(03:42):
but for others.
These tools are inspired byEmma McAdam of Therapy in a
Nutshell and Nathan Peterson ofOCD and Anxiety, and lessons
also from my own work with teensand young adults.
Each tool won't work for everynight, every person or every
situation, but some strategiescan help more, depending on what
(04:05):
you're dealing with Racingthoughts, panic, bad dreams or
that stuck in bed, frustration.
So here are five practicalstrategies to help you deal with
nighttime anxiety, depending onwhat kind of night you're
having.
Strategy number one scheduleyour worry time you're having.
(04:27):
Strategy number one scheduleyour worry time.
Emma McAdam is a licensedtherapist and creator of one of
the most helpful mental healthchannels out there.
And one thing she teaches is,if you don't make time for your
worries during the day, yourbrain will make time for them at
night.
She communicates to pick awindow of time between 12 pm and
6 pm and schedule what we calla worry window.
(04:48):
Set a timer for 10 minutes andjust let it out.
Write down everything you'restressed about awkward moments,
big fears, future what-ifs.
Get it out of your brain andonto paper.
This teaches your brain thatyou're listening, that it
doesn't have to remind you rightbefore bed or wake you up in
the middle of the night.
(05:08):
Strategy two get out of bed ifyou can't sleep.
This is from CognitiveBehavioral Therapy for Insomnia.
It teaches this important ideaIf you can't fall asleep for 15
to 20 minutes, don't force it.
Get up.
I know that sounds weird whenyou're already exhausted, but
staying in bed while your brainis spinning can actually make
(05:29):
things worse.
It trains your brain toassociate your bed with stress,
not rest.
So what do you do instead?
Get out of bed, Keep the lightsdim.
Don't reach for your phone orstart scrolling.
Instead, try something simpleand quiet Read a book stretch.
Write down what's going on inyour mind on calming rain sounds
(05:52):
again, not from your phone,hopefully a sound machine.
You're not trying to fix it.
You're helping your body resetand when you feel tired again,
go back to bed.
It might feel awkward the firsttime, but over time it helps
your brain relearn that your bedis for rest, not wrestling with
(06:13):
your thoughts.
Strategy three don't try to fixit, Just be productive.
This one is a littleunconventional, I'll admit it,
but it has worked for me.
If I wake up super early andcan't fall back asleep, I stop
fighting it.
I get up, go for a walk if it'snot too early.
If it is, then I go to thebasement and I work on whatever
(06:35):
is bothering me.
For you it might be a paperyou've been putting off, a test
you didn't study for the jobapplications you haven't filled
out.
It sounds counterintuitive, butaction can sometimes be more
restorative than lying in bedspiraling.
I don't use this every time,but I found that sometimes this
can help me have a betternight's rest the next night.
(06:58):
Strategy four if you wake upfrom a dream that leaves you
feeling panicked or disoriented,don't check your phone, Don't
check the time.
That information isn't helpfulright now.
In fact, it can make thingsworse by triggering thoughts
like if I fall asleep now, I'llonly get a blank amount of hours
.
Instead, redirect your focus tosomething safe and familiar.
(07:22):
Think of a favorite memory, apeaceful place or a person who
makes you feel grounded.
Replay a comforting scene inyour mind.
Here's an idea that can bepowerful Create a list during
the day of things that calm medown.
It might include things likeimagining your dog curled up
(07:43):
next to you, remembering apeaceful moment at the beach, or
replaying your favorite funnymemory.
That way, when anxiety hits atnight, you already have a go-to
list of calming thoughts thatcan gently guide your mind back
to a place of safety.
The goal here isn't to make theanxiety disappear instantly,
(08:03):
but to anchor yourself insomething real, something that
reminds your brain you're not indanger, that you're safe, that
it's just a dream, and sometimesthat gentle reminder is enough
for you to fall back to sleep.
Strategy five let sleep come toyou.
This one is inspired by ERP, orexposure and response
(08:28):
prevention.
It's a gold standard treatmentfor anxiety and OCD.
It offers a powerful strategyfor nighttime anxiety.
You can't or sleep.
The more you put pressure tofall asleep, the harder it
becomes.
I don't know if you've everdone this, but you think, okay,
I'm going to go to bed at thistime and I'm going to fall
(08:50):
asleep by this hour, and if Ifall asleep by this hour, then I
get this amount of sleep, andso I just have to fall asleep by
this time to get feel rested.
And you put so much pressurethat it makes it even harder for
you.
Erp helps you practiceaccepting uncertainty, so
instead of mentally performingto fall asleep, you ease the
(09:10):
pressure off.
So this looks like saying toyourself sleep doesn't have to
be perfect tonight.
I'm here to rest and that'senough.
Or, if that doesn't sit rightwith you, try this instead.
Even if sleep doesn't comeeasily, I'm giving my body a
chance to rest.
Look, the phrasing doesn'tmatter.
(09:30):
The goal is just to not forceyourself to think that I have to
get this amount of sleep tofeel better, or I have to get
this amount of sleep or rest tomanage.
This approach helps reduceperformance anxiety, softens the
urgency and allows your nervoussystem to slow down naturally.
So rest can come without itbeing forced.
(09:53):
I wasn't sure if I was going toinclude a bonus one, but this
one is also not a typical one.
I'm actually not even surewhere I learned this strategy,
but oftentimes you hear peoplesay count sheep.
And usually when you'recounting sheep you're counting
them up.
So instead of counting up andyou don't have to count sheep,
(10:14):
they say actually count down.
So starting from 99, countingdown.
And they said that you won't beable to get to zero.
Now, I have tried this severaldifferent times and I think by
focusing in be able to get tozero.
Now I have tried this severaldifferent times and I think by
focusing in on will I get tozero.
I actually forget what numberI'm on and have to start back at
99.
But it does help me fall asleep.
(10:35):
So even though this isn't atypical tip, I still think that
it's worth including.
So I hope you try out the bonusone and let me know how that
works for you.
Okay, here's our courageousmoment.
Pick one strategy from todayand try it tonight.
Maybe it means journaling yourworries before bed.
Maybe it means getting upinstead of spiraling, or maybe
(10:58):
it means starting at 99 andcounting down as far as you can.
Don't try everything, Just tryone, Because courage is built
through action, even tiny ones.
Nighttime anxiety can feelisolating.
It can make you feel likeyou're the only one lying awake,
worrying, but you're not and,more importantly, you're not
(11:21):
powerless.
You don't have to stay stuck inthe cycle of fear and
exhaustion.
If this episode gave yousomething 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'sfilled with calming tools,
courage calls and practicalstrategies for moments just like
(11:41):
this.
So what are you waiting for?
Go into the show notes, clickthe button and remember you
don't have to try to force this.
Some nights of sleep willundoubtedly be better than
others.
Take care of yourself even inthe dead of the night, even when
it feels heavy to do so.
Thank you so much for listening.
(12:02):
Until next time, keep movingforward, trust yourself and
never forget you have what ittakes to block out the noise.
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