Tired but Can't Switch Off? Managing Worry at Night

A restless night does not tell the whole story

Worry and stress can accompany sleep difficulties, but they are not the only explanations. Pain, medicines, substances and other sleep disorders can also contribute. One difficult night does not establish an anxiety disorder or an insomnia diagnosis. If problems persist, a health professional can help assess what is happening. [1]

You do not need to choose a diagnostic label before asking for help. A description of your actual experience is more useful: “I lie awake replaying conversations,” or “I wake early and struggle at work the next day.”

Give tomorrow's problems a place before bedtime

The NHS describes a short, planned period for writing down worries and distinguishing practical problems from possibilities you cannot resolve now. Try 10–15 minutes earlier in the evening, away from bed. For an actionable concern, record a next step and when you will take it. For something outside your control, acknowledge the uncertainty and return to what you are doing. This is an option to try, not a promise that thoughts will disappear. [2]

A simple page might have these headings:

These are invented everyday examples, not client stories or treatment outcomes.

A practical example: the message you cannot answer tonight

Imagine that an overseas relative sends, “Can we talk?” just as you are getting ready for bed. You may have no further information and no immediate way to clarify it.

An alternative to repeatedly searching for clues is to write: “I don't know what this means yet. I will ask when we can talk.” If the situation involves a genuine urgent safety concern, act on that concern rather than postponing it as a worry exercise.

The aim is to identify what you know, what you do not know, and which action belongs to you.

Make bedtime less of a performance test

A comfortable sleep environment, a regular routine and attention to caffeine can support sleep. If you are lying awake, a quiet activity outside bed until you feel sleepy is another strategy described by Healthdirect. Choose something safe and undemanding; avoid turning the pause into another work session. [1]

Treat this as an experiment you can discuss with a clinician. You are not grading your ability to relax, and you do not need to make a perfect bedtime routine before seeking support.

Practical sleep-hygiene habits

These habits can support sleep, but are not a standalone treatment for chronic insomnia. [3,5]

• Keep sleep and wake times reasonably consistent, including weekends.
• Put screens aside before bed and avoid using them in bed.
• Keep your bedroom dark, quiet and at a comfortable temperature.
• Limit caffeine before bedtime; do not use alcohol as a sleep aid.
• Choose a calm wind-down routine, such as reading away from screens.
• Avoid repeatedly checking the clock when you cannot sleep.

When sleep habits are not enough

Persistent insomnia deserves specific assessment. Australian clinical guidance recommends cognitive behavioural therapy for insomnia (CBT-I) as a first-line treatment for chronic insomnia. This is a structured approach to sleep-related behaviours and beliefs, rather than a collection of relaxation tips. Sleep-hygiene advice alone is not considered adequate treatment for chronic insomnia. [3]

Ask a GP or appropriately trained clinician which approach suits your circumstances. Some CBT-I components, including changes to time in bed, need individual assessment; this article is not an instruction to restrict your sleep. The recommendation does not imply that every psychologist, or Fern Up, provides a dedicated CBT-I programme.

Preparing for an appointment in Australia

Bring your questions and a sleep diary to discuss with a health professional. Ask your doctor before changing medicines or taking sleep aids. [1]

For questions about anxiety-related support, you can enquire about Fern Up's online clinical psychology appointments. Suitability and any need for another service are assessed individually. You can also read how online psychology works before deciding whether to enquire.

If family overseas is on your mind

You may be living in Australia while someone important to you is in Iran or elsewhere. For a practical conversation, consider an agreed contact window that works across both locations. That leaves a clear plan rather than an unanswered question about when to call.

If language matters when describing your experience, you can ask about Farsi-speaking clinical psychology. If grief is central to what you are experiencing, the separate article on grief when family dies overseas may be more relevant.

A small place to start tonight

Choose one concern, write what you know, and identify one next step. Leave room for the possibility that tonight will still be difficult. If sleep or worry continues to interfere with daily life, arrange an assessment rather than relying on self-help alone.

Safety: This is general information for adults, not a diagnosis or a personalised treatment plan. Do not drive or operate machinery if sleepiness makes it unsafe. Fern Up is not an emergency service. In Australia, call 000 for immediate danger or urgent medical help; for non-emergency health advice, call Healthdirect on 1800 022 222. Outside Australia, use local emergency services. [1]