Irrational worrying in the night. How can I stop it?

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I have a lovely life, no real problems but most nights I wake up and start worrying about something. It's almost like I purposefully think 'right what can I worry about?' and then it starts. I get hot, blow the whole thing out of proportion and it effects my sleep a lot. In the light of day I can rationalize whatever it is and realise it's not that bad. I really need this to stop, does anyone have any tips on putting these worries out of my mind when it happens.

Try the Headspace App it is excellent

I have talking books on my tablet, familiar stuff I’ve read loads of times, so comforting and not exciting. If my mind won’t stop then I stick one of those on, so they switch off after 30 minutes. I have a single earpiece ( I cut the other one off ) which I use so I don’t disturb DH.

Break the cycle. Can get up and have a cold drink, do some cleaning, crochet, write it down... Say affirmations or pray depending on your beliefs.

What helped me a lot was recognising that my brain was hardwired to worry, if nothing was happening for it to worry about it would come up with random stuff instead. Like a hammer constantly looking for a nail to bash. Helped me detach emotionally from the thoughts once I recognised it was a valuable part of my brain getting bored and doing something unproductive!

Are you menopausal, I only starting doing the night worrying thing in my late 40’s? I know HRT can help with insomnia.

My method is to deliberately think about something else, something boring enough that I may well go back to sleep but deliberate enough to not let my mind wander. Eg, think of all the boys names beginning with a, then b, etc. Some people do numbers, eg counting in 7s or something, but alphabetical games work better for me.

I understand, I get the same from time to time. Sometimes it’s really silly things. I think I’m quite good at solving problems and rationalising but I think night-time me thinks I’m not worrying enough about things. You could try writing them down, that can be helpful. I usually get up and have a cup of tea, then try to go back to sleep.
I agree doing a bit of Headspace before bed can be really helpful,
To be honest though there’s plenty of things to worry about at the moment, it’s amazing any of us can sleep at all.

I'm the same too. If it's a genuine worry I will send myself an email if it's work related to try and clear my head a bit. If I'm being irrational I too play word games in my head going through the alphabet.

If this (worrying at night) was an Olympic sport I'd get a medal every four years. Music often helps, letting a favourite song run through my head and 'singing' along with the lyrics. Sometimes I'll think about a bolt of midnight blue fabric unrolling, very relaxing.

Drink more water.

I know it sounds ridiculous, but this happens to me every time I don’t drink enough in the day. Try it tonight (today). Oh, and no sugar before bed.

take magnesium an hour before bedtime.
audiobooks or podcasts

I get this too! Usually because I have to get up for a wee and then can’t get back to sleep so the worrying begins. In the morning everything seems much more rational.
I try not to look at my phone as that usually doesn’t help.
Some of these ideas are good. Thanks op for posting.

Audio books here too.

Yes audio books too. I'm listening to the casolet chronicles. Straight away it makes me sleepy

Ask yourself is this a worry you can solve or do anything about, and if not, put it away. If yes, is the middle of the night the right time to solve it, probably not, so get up, note it down' drink some water and then think aboht a place you love.

I’m the same, writing here after another dreadful night.
I’ve tried most of the above suggestions and do find getting up, drinking water and listening with one earpiece do help.
But, oh that sinking feeling when the clock says 3.30 am and I’m still awake!
I’ve no real answer, but do understand 💐

I listen to podcasts. At the moment it's In Our Time from Radio 4. The subject matter is interesting but it's quiet talking and it stops me thinking. Also it's not "exciting"

My number 1 tip, as someone who's suffered with insomnia for many years, DO NOT look at the clock!!!!!!

The fact that you are waking at regular times at night sounds very hormonal, especially with the ruminating and anxiety. Have you seen a practitioner who specializes in women’s hormonal health?

If I listen to something I find it helpful to have it so quiet that I have to lie very still to hear it properly, I’m more inclined to drop off again.

I had this last year. Awful rising panic about all sorts when trying to sleep! Turned out to be caused by vitamin D deficiency and a supplement solved the issue!

My old church minister was helpful on this. He said that every bedtime, when he finished his prayers for others, he would tell God that he was going off duty now, and handed all his worries over to God to deal with through the night. He then slept soundly, knowing his worries were in the safest possible hands!
If you don’t feel comfortable praying, you can get a little Peruvian worry person. She’s a tiny doll, dressed in traditional folk costume and comes in a little matching bag. You get her out of the bag at bedtime and tell her your worries. She then goes back in her bag, and takes your worries in with her. My kids got one each for Christmas, years ago, and would solemnly tell her their fears before settling to sleep.
Other simple measures are - avoid screens for 30 minutes before bed, drink camomile tea before retiring (it’s quite sedative), listen to soothing music (Classic FM has some pretty soporific stuff on after 10pm) or read a not very exciting book. Finally, as PPs say, don’t keep checking the clock or getting wound up that you’re not sleeping.
Just accept that you’re awake, lie comfortably and practice relaxing each of your muscle groups in turn until you drift off again.
You will sleep eventually- from sheer exhaustion if nothing else!