Show Notes
Does your teen wake up in the middle of the night overwhelmed with worries they can’t shut off? Have you noticed that everything feels so much bigger for teens at 2:00 AM than it does in the light of day?
There’s been a surge in what experts are calling the “2 AM Spiral”—a late-night loop of overthinking fueled by screen time, academic pressure, social stress, and the natural sleep-cycle shift that happens during adolescence. In this episode, Colleen talks with therapist Kevin Logie about what’s really happening in teens’ brains during these late-night spirals, why sleep deprivation intensifies anxiety, depression, and irritability, and how parents can respond with more curiosity and less control. You’ll learn why this isn’t “teen drama,” how phones and lack of downtime play a major role, and practical, compassionate strategies to help teens regulate, reset, and sleep better—without turning bedtime into a nightly battle.
Kevin Logie is an associate therapist who brings creativity, warmth, and flexibility to his work with children, tweens, teens, and families. With a background in the arts and improv, Kevin blends narrative and person-centered therapy with evidence-based tools such as CBT, EMDR, ABA, and mindfulness practices. He specializes in helping clients rewrite unhealthy narratives, build emotional awareness, and develop resilience. Kevin is also a dad to a 12-year-old son, bringing both professional insight and lived experience into his work.
🌱 Three Key Takeaways for Moms
1. The 2 AM Spiral is biological, not behavioral. Teens’ brains are still under construction, and late-night exhaustion weakens emotional regulation—making worries feel catastrophic at night.
2. Phones intensify spirals, but connection matters. Instead of harsh phone rules, collaborative wind-down routines and advance warnings help teens disengage without feeling controlled.
3. Regulation beats resolution at 2 AM. Late night isn’t the time to solve problems. Gentle tools like breathing exercises, body scans, calming sounds, and mindfulness help teens settle their nervous systems and return to sleep.
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