How to Stop Overthinking: 9 Strategies That Actually Help
Why overthinking happens, the difference between rumination and problem-solving, and practical strategies to get out of your head.
Racing Thoughts at Night: How to Quiet Your Mind for Sleep
Why anxious thoughts get louder at bedtime and practical, research-backed ways to wind down and fall back asleep.
By Mara Ellison··3 min read
Photo: Jp Valery on Unsplash
The short version
- Night is quiet, so worries have more room; fatigue also lowers coping capacity.
- A “brain dump” and wind-down routine help close the day.
- If you can’t sleep after about 20 minutes, get up and do something calm.
The house goes quiet, your head hits the pillow, and your brain starts reviewing every email, every awkward moment, every “what if.”
Why it happens at night
- Fewer distractions, so worries take center stage
- Tiredness lowers your capacity to manage thoughts
- Lying still and trying to sleep can create pressure, which raises arousal
Before bed
- Brain dump: 10 minutes earlier in the evening, write every worry and task down.
- Plan tomorrow: list the top three things, so your brain can let go.
- Wind down for 30–60 minutes: dim lights, screens off or low, something calm.
- Keep a notebook by the bed to catch late thoughts.
In bed
- Slow breathing: long exhales signal safety. Breathing pacer.
- Cognitive shuffle: picture random, unrelated objects (a cat, a teapot, a tree) to occupy your mind gently.
- Body scan: slowly notice each part of your body from toes to head.
- Postpone: “I’ll think about this during worry time tomorrow.” Set worry time.
If you can’t sleep
If you’re still awake after about 20 minutes, get up, go to a dim room and do something calm until you feel sleepy. This is part of CBT for insomnia (CBT-I), the recommended first treatment for chronic insomnia.
Try it: Worry TimeWrite worries down as they come, park them until your daily worry time, then sort them into solvable and not.
Open Questions people ask
Should I use my phone if I can’t sleep?
Bright, engaging screens can keep your brain alert. If you use one, keep it dim and choose something calm, or try audio instead.
Written by Mara EllisonWriter behind Therapist Words and author of two self-help books. Not a licensed therapist; content is checked against professional sources. About · Editorial policy
Sources and further reading
This article is for education, not therapy or medical advice. Read our disclaimer. In crisis? Call or text 988.
