In the last episode, I shared three practical ways to help you stop spiraling when you’re awake at night.

Today, let’s look at what not to do.

Because often, we unintentionally fuel the very anxiety that keeps us up.

Here are five common habits that might be sabotaging your nights—and what to do instead:

1. Clock-Watching

Checking the time might feel innocent, but it ramps up anxiety fast:

• “It’s 4:00 a.m. already?!”
• “Only 3 hours left before my alarm.”

Sound familiar?

This type of monitoring sends your nervous system into alert mode.

Instead:

Set your alarm and don’t look at the clock again.

Hide it if you need to.

Let your body experience the night without performance anxiety.

2. Holding Rigid Expectations

If you go to bed thinking,

“I better get at least 7 hours tonight or tomorrow is ruined.”

You’re setting yourself up for stress.

Or maybe you’ve told yourself, “I always sleep badly after two good nights—I know the pattern.”

These stories turn into self-fulfilling prophecies.

Instead:

Keep an open mind.

Let go of predictions.

Assume nothing.

Your body is capable of surprise, especially when it feels safe.

3. Resisting Discomfort

Being awake when you want to be asleep is uncomfortable.

But fighting that discomfort adds a second layer of pain.

Instead:

Expect some discomfort.

Make room for it.

Practice saying, “This is hard, but I can handle it.”

That one shift reduces the inner struggle.

4. Burning Through Your Energy

When you spend all night panicking, you’re draining your emotional reserves.

Even if you get a few hours of sleep, you’ll feel wrecked.

Instead:

The less you fight, the more energy you save.

Being awake isn’t the enemy—it’s how you relate to it that matters.

You can be tired and okay.

5. Overreacting to Hyperarousal Symptoms

Do you ever:

• Jerk awake right as you’re falling asleep?
• Wake up with a pounding heart?
• Feel pressure building in your chest or limbs?

These are all symptoms of a revved-up nervous system.

Instead:

Label them gently: “Ah, hyperarousal.”

Not a threat. Not a failure.

Just a temporary wave.

The more calmly you respond, the faster those waves subside.

It’s easy to fall into these habits.

But once you spot them, you can begin to let them go—and build new ones that truly support your sleep.

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Looking for a deep dive into the End Insomnia System? Start with the End Insomnia book on Amazon.

If you are committed to ending insomnia for good with the End Insomnia Program in 8 weeks while doing it 100% naturally, book a call today to see if we can help.