FH-ADO-016 · ages 10-19

How Do I Stop Overthinking at Night?

Mental Health & Digital Wellbeing

If something feels unsafe or urgent

You can always get help, whatever your age, without an account.

Night-time overthinking happens because it is the first quiet moment of your day. Giving your worries a scheduled slot earlier in the evening works better than trying to silence them at 11pm.

What's happening

When you lie down, your brain finally has space to process. Add a screen, caffeine and a late bedtime and the loop tightens. The aim is not an empty mind — it is a brain that has already been heard.

Usually normal

Taking 15 to 20 minutes to fall asleep
A busy mind after a stressful day
Waking briefly in the night

Get checked if

Lying awake most nights for more than a month
Overthinking with panic, hopelessness or thoughts of self-harm
Sleepiness that affects school or safety

Your next step

Tonight: write your worries on paper for 10 minutes before 8pm, put your phone out of reach an hour before bed, and use slow breathing when your mind starts up.

Printable packs

My 10-19 Health and Independence Timeline
Organised Me: Weekly Health, School and Life Planner