Why Do I Wake Up Worrying?

You wake up during the night and, within seconds, your mind starts working.

Money. Work. Family. Something happening tomorrow. Something that happened yesterday.

A problem that seemed manageable during the day can suddenly feel much bigger at three o’clock in the morning.

Sometimes you might not even know what woke you. You simply become aware that you are awake, and the worrying starts.

Why does this happen?

Waking briefly during the night isn’t necessarily unusual. The difficulty can come when your mind becomes alert and starts focusing on worries.

At night there are fewer distractions. There is no work to get on with, nobody to talk to and very little competing for your attention.

That can give worries much more space.

Being tired can also make it harder to think about problems calmly. Something that might feel manageable tomorrow afternoon can feel urgent and overwhelming in the middle of the night.

Why do my problems feel worse at night?

When you wake worrying, it can be tempting to start trying to solve everything immediately.

You might think:

How am I going to pay for that?
What if something goes wrong tomorrow?
Did I make the wrong decision?
What am I going to say at work?
What if I can’t get back to sleep?
How will I cope tomorrow if I’m exhausted?

One worry can quickly lead to another.

Before long, you aren’t just worrying about the original problem. You’re worrying about being awake as well.

What can I do when I wake up worrying?

First, remind yourself that you don’t have to solve the problem right now.

If something genuinely needs your attention, you can deal with it when you are awake, rested and able to do something about it.

You could try:

taking a few slow, comfortable breaths
bringing your attention back to your surroundings
avoiding repeatedly checking the time
reminding yourself that being awake for a while doesn’t mean the whole night is ruined
writing down an important thought if you’re worried you will forget it
postponing decisions until the morning.

A simple phrase such as “I don’t need to solve this tonight” can sometimes help interrupt the urge to keep working through the problem.

What if I can’t get back to sleep?

Try not to force it.

Becoming angry or frustrated about being awake can make you feel even more alert.

If you have been awake for a while and are becoming restless, you may find it helpful to get out of bed and do something quiet and relaxing until you feel sleepy again.

Keep things calm rather than turning the middle of the night into part of your day.

Look at what is happening during the day

If you regularly wake worrying, consider whether something in your life is creating ongoing pressure.

It might be:

money worries
problems at work
caring responsibilities
relationship difficulties
uncertainty about the future
health concerns
an important decision you are waiting for.

Addressing the underlying problem may ultimately be more helpful than concentrating only on sleep.

MH360’s Help & Information guides cover many of these everyday problems as well as practical ways of managing worry and stress.

When should I seek more help?

Occasionally waking during the night doesn’t necessarily mean anything is wrong.

However, if waking and worrying is happening regularly, has continued for some time or is leaving you exhausted and struggling during the day, consider speaking to your GP.

If anxiety, stress or low mood seems to be contributing, support with how you are feeling may also help.

Stress and Poor Sleep
Understand how ongoing pressure can affect your nights.

Anxiety and Sleep
Explore why anxiety can make sleeping more difficult.

Managing Things You Can’t Control
Useful when your worries are about situations you cannot immediately change.

Creating a Worry Diary
A practical way to record worries and come back to them at a more useful time.

General information only. This is not a diagnosis or a substitute for professional healthcare advice.