Schedule a worry time earlier in the day

Contain bedtime worry by giving anxious thoughts a specific earlier window, then postponing them at night.

Why it works

Pre-sleep cognitive hyperarousal — the racing, planning, and worrying mind — is one of the most consistent predictors of insomnia severity. Scheduled worry time creates a designated slot earlier in the day to engage with worries actively, which reduces their urgency at bedtime because they have already been attended to. At night, thoughts are consciously postponed ("I have a slot for that tomorrow") rather than suppressed.

How to do it

1. Choose a 15–20 minute window in the mid-afternoon or early evening as your worry time.
2. During that window, write worries and concerns down; note what is actionable.
3. When a worry arises at bedtime, consciously note it and defer it ("I’ll deal with that tomorrow at 5pm").

Evidence

Scheduled worry and postponement reduce pre-sleep cognitive arousal in controlled studies; the technique is also used in CBT for generalized anxiety, where it has similar support. (rct)

Works best for "planning" and "worry" type thoughts; not a substitute for treating an underlying anxiety disorder contributing to insomnia.

Sources

• Borkovec et al. (1983), stimulus control applications to the treatment of worry, Behavior Therapy

Common mistake

Trying to solve the worry at bedtime ("I’ll just think through this real quick and then sleep") which reliably produces a longer and more activated wake period.