When you sleep you open to the unconscious - to a different knowing. Your body and mind will sense when your phone updates, receives messages etc.
Usually we process in a very primitive way - in dreams, however if we are awake we can discover murderous, jealous, fearful, monstrous thoughts going on. ...most unacceptable and scarey to the conscious mind!
This can result in conflict - especially if we take it all seriously.
Do not try and stop the thoughts!
Also don't believe them!
Also don't get up unless you really need to...
Meditation and deep breathing don't work (for me anyway!).
Observe what is happening as if you were a scientist. Another way to describe this is Witnessing.
There is lots on You Tube about witnessing..here is one video
Don't leave it until you are lying awake at night to start the witnessing meditation.
Do it daily so that when you need it...at the dentists, in an argument, when you wake..you can tap into it instantly!!
Practice really does make perfect.