Can't Switch Off? CBT For Night-Time Anxiety & Overthinking

When your mind won't switch off at night, trying to force sleep usually makes things worse. Accompanied by gentle background rain, this guided practice uses Cognitive Behavioural Therapy techniques to help you relate differently to the thoughts and sensations that keep you awake. You'll start by settling your body and gently slowing the out-breath, then practise noticing busy thoughts as just thoughts, without arguing with them, solving them, or pushing them away. If you find yourself monitoring your heartbeat or scanning your body for signs of anxiety, you'll learn to give your attention somewhere calmer to rest. There is nothing to achieve and no need to make sleep happen - the aim is simply to rest.
I'm Rebecca — a BABCP-accredited Cognitive Behavioural Therapist who uses evidence-based psychology to help people unwind, rest, and sleep more peacefully. This recording is part of a growing series of CBT-informed sleep meditations.

Transcript

If you're lying awake because your mind won't switch off. You don't need to solve anything right now. Perhaps you're replaying something that happened today. Perhaps you're thinking about tomorrow. Perhaps you're noticing your body more than usual. Your heartbeat. You're breathing. Tension in your chest or shoulders. Or perhaps you're simply very tired, But sleep isn't coming. For the next few minutes. There is nothing you need to accomplish. You don't need to make yourself sleep. And you don't need to make your thoughts stop. Instead. We're going to practice something slightly different. We're going to give your mind less work to do. And give your body an opportunity to become quieter. Let yourself settle into whatever position is comfortable. You can close your eyes if that feels comfortable. And allow the surface beneath you to support your weight. There is nowhere else you need to be right now. Nothing needs to be decided tonight. Begin by noticing where your body is making contact with the bed. Back of your head. Your shoulders. Your bath. Your hips. You next your feet. You don't need to change anything. Just notice the support beneath you. Now, Notice your breathing. There's no need to take a particularly deep breath. There's no need to breathe perfectly. Simply notice that your body is already breathing. If it feels comfortable. Allow the out-breath to become just a little slower than the in-breath. Just a slightly longer exhale. And once more. A comfortable breath in. And a slower, Easier breath out. You might notice your shoulders beginning to settle. Your jaw can become a little less engaged. Perhaps the muscles around your eyes can soften. There is no need to make them completely relaxed. Just a little less effort. Bring your attention to your hands. Notice their weight. Their temperature. The feeling of the sheets against us. Extend your arms. Your shoulders. Your upper back. If you find tension anywhere. You don't have to get rid of it. Simply notice. There is tension here. And allow that to be enough. Now, Notice what your mind is doing. Perhaps thoughts are arriving quickly. Perhaps you're planning. Checking. Remembering. Predicting. Trying to work something out. This is what minds do. Especially when we're tired and something feels important. So, Rather than arguing with the thoughts, See if you can change the way you relate to them. If your mind says, I need to get to sleep. You might simply notice. I'm having the thought that I need to get to sleep. If your mind says. Tomorrow is going to be awful if I don't sleep. Notice. I'm having the thought that tomorrow will be awful if I don't sleep. You don't have to decide whether the thought is true. You don't have to replace it with a positive thought. You're simply recognizing it as a thought. A thought can be present. Without requiring action. You may notice another thought arriving. Perhaps. Why am I still awake? And again, You can say to yourself, I am noticing the question, Why am I still awake? There's no need to answer it. This is an important part of the practice. Tonight, Your job is not to soul sleep. Your job is simply to rest. And if your attention keeps moving towards your body. Perhaps you notice your heartbeat. Perhaps your chest feels tight. Perhaps your breathing feels different. Perhaps you suddenly become aware of a sensation that makes your mind concern. Rather than immediately checking whether the sensation has changed. See whether you can notice it. With a little less investigation. You can say silently. There is a sensation here. My mind is paying attention to it. I don't need to keep checking. Then your attention can move elsewhere. To the weight of your body. The feeling of the pillow. The warmth beneath the covers. The quiet sounds around you. And if your attention returns to your heartbeat again. That's okay. Simply notice. Checking. And gently return to something neutral. This is not about controlling your body. It is about giving your attention somewhere else to go. There is nothing more to practice. Let the words become less important. Feel the bed beneath you. Notice your breathing. If thoughts appear. Let them appear. If sensations appear. Let them be noticed. You don't have to follow every thought. You don't have to check every sensation. You don't have to work out what tomorrow will bring. For now. This moment is enough. Rest does not have to be perfect to be worthwhile. And you don't have to make sleep happen. You can simply lie here supported. Breathing. Resting. And if sleep comes. You can let it come if thoughts return. You can notice them. And return to the weight of your body against the bed. Nothing else is required. You can continue resting here. For as long as you need.