Why Intrusive Thoughts Feel Worse at Night

If you’ve ever found yourself lying in bed, wide awake, replaying worst-case scenarios or cringing over something you said years ago, you're not alone. Many people experience intrusive thoughts throughout the day, but they often feel more intense and distressing at night. Why is that?

Let’s explore what makes intrusive thoughts worse at night and how to manage them effectively.

What are intrusive thoughts?

Intrusive thoughts are unwanted, involuntary thoughts, images, or urges that can be disturbing or distressing. They often show up uninvited and can range from mildly annoying to deeply unsettling.

Common examples include:

• Imagining something bad happening to a loved one

• Replaying embarrassing or shameful moments

• Guilty thoughts, thoughts about what you wish you had achieved

While everyone has intrusive thoughts, they can be especially challenging for people experiencing anxiety, depression, PTSD, or OCD.

Why night-time makes everything….worse

1. Lack of distraction

During the day, our attention is pulled in dozens of directions, like work, conversations, emails, errands. These distractions act as buffers against intrusive thoughts.

At night, when the world goes quiet, external stimulation also subsides. This creates space for our minds to wander, making intrusive thoughts more noticeable and persistent.

“It’s like turning off the lights at a party, suddenly, the things in the room you weren’t paying attention to become impossible to ignore.”

2. Fatigue lowers mental defences

By the time we’re in bed, we’re mentally and emotionally depleted. When you're tired, your brain's ability to manage distressing thoughts weakens. Think of it like this: your mental "security guard" has clocked off for the night, and unwanted thoughts can sneak in more easily.

3. The pressure to sleep backfires

When you’re already anxious, lying in bed and thinking, “I need to sleep,” creates performance pressure. The more you try not to think about something (“Don’t think about that embarrassing moment”), the more your brain focuses on it, a phenomenon called ironic process theory*

This loop of thought suppression → increased anxiety → more intrusive thoughts → sleeplessness is common for people with anxiety or perfectionistic traits.

4. Night-time symbolism and loneliness

Night can carry emotional symbolism. For some, darkness represents vulnerability or unresolved trauma. Plus, being alone with your thoughts can intensify feelings of isolation, making intrusive thoughts feel more distressing than they might during the day when you’re surrounded by others.

Are intrusive thoughts dangerous?

Not at all. Intrusive thoughts, no matter how intense or distressing, do not always reflect your values, intentions, or desires. In fact, the more upset you are by them, the more it suggests that they contradict your core beliefs.

It's the meaning we assign to these thoughts, not the thoughts themselves, that causes distress.

How to manage intrusive thoughts at night

Here are a few evidence-based techniques:

Name it to tame it

Acknowledge the thought as intrusive. Say to yourself, “This is just an intrusive thought, not a fact.”

Thought dumping

Write your thoughts down before bed. This externalises mental clutter and can reduce mental looping.

Create a wind-down routine

Limit screen time to 30-60 minutes before bed. Try calming practices such as reading, gentle stretching, or mindfulness meditation.

Delay the rumination

If a thought is bugging you, try scheduling a “worry time” for the next day. Tell yourself, “I’ll think about this at 10 a.m. tomorrow.” Often, the thought feels less urgent by then.

Grounding and breathing techniques

Use simple breathing techniques, such as box breathing, or focus on physical sensations, like the feel of your feet on the sheets or the sounds in the room, to bring yourself back to the present.

When to seek support

If intrusive thoughts are interfering with your sleep, causing distress during the day, or making you question your safety or worth, it might be time to speak with a psychologist.

At Cetas Psychology, we help clients understand, normalise, and manage intrusive thoughts using evidence-based therapies, such as Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT).

Final thoughts

You’re not silly for having distressing thoughts. It’s part of being human, and often, part of having a sensitive, thoughtful mind. With the right strategies (and support if needed), you can learn to relate to intrusive thoughts differently so they no longer control your nights.

Key References
Wegner, D. M., Erber, R., & Zanakos, S. (1993). Ironic processes in the mental control of mood and mood-related thought. Journal of Personality and Social Psychology, 65(6), 1093–1104. https://doi.org/10.1037/0022-3514.65.6.1093