You know the scene: The lights go out. Eyes closed. Turn on the brain and play your own little AOL digital symphony.
Next thing you know, it’s an hour later and you’re reviewing tomorrow’s presentation, your mom’s birthday present, did you sound weird in that email… and for some reason, your protein intake.
If your brain doesn’t shut down when you go to bed, you’ll be dealing with racing thoughts at night—a frustrating and common sleep disruptor.
It’s exhausting – but fixable. we asked Julia Kogan, PsyDhealth psychologist and sleep expert, how to quiet your mind so you’re not two coffees deep by 11 p.m.
Ways to calm racing thoughts at night
If racing thoughts are keeping you up, Cogan shares these strategies to quiet the mental noise so sleep can actually happen:
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Before going to bed, do a brain dump or write a to-do list for tomorrow
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Take slow, deep breaths
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Create a simple, no-screen mute mode
What causes racing thoughts at night?
In one word: stress.
“Racing thoughts are usually a sign that stress is too high or has reached a point where it’s no longer beneficial,” says Kogan.
All day your brain is dealing with tasks, conversations, low-level anxiety and not always processing them. At night, when things finally calm down, everyone rushes in at once. Stress and anxiety can make you feel more awake, and the more you force yourself to sleep, the harder it is you will be more alert.
Over time, your brain may associate your bed with thinking and frustration instead of sleep — a pattern called conditional insomnia. (This is also called psychophysiological insomnia.)
If you answered yes, know that you are not alone. An American Academy of Sleep Medicine (AASM) study. found that stress disturbs the sleep of 78% of women. And past research shows that up to 36 percent of people with insomnia also have anxiety disorders.
How to stop racing thoughts at night
If you’re trying to stop or calm your mind from racing at night, the goal is to knock yourself out—to slow it down enough to sleep.
If you are too awake, get out of bed
That’s right – go to the next room. Kagan says that the mind before sleep often signals an already activated stress response in the body.
“The more we think, worry, or generally spend racing thoughts in bed, the more the brain associates the bed with the place of racing thoughts,” says Kogan. It’s what keeps the cycle going – even on nights when you’re really tired.
If your mind is spinning after 15 or 20 minutes, get out of bed. The lights stay dim. Keep any activity low and only come back when you feel tired.
Find a way to relax and don’t force yourself to sleep
Since your stress response is already on, finding something to relax can work to calm your mind.
Research shows that mindfulness meditation helped reduce intrusive thoughts. Some techniques to relax the body and mind include:
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Deep breathing
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Light length
And yes – this is where your phone calls your name. Ignore it. Doomscrolling is not wind technology you must support the dream.
Try a gentle meditation
Background technologies can distract from nighttime thinking. But it’s a first line of defense because “diversion strategies are usually best used at the first signs of stress, racing thoughts or mind activation,” says Kogan—and if you don’t deal with the underlying stressor, your nighttime anxiety is likely to reappear until you do.
In the meantime, try:
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Count your breaths. Research shows this can help keep your mind in the present moment.
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Listen to a podcast or bedtime story. This can help when you fall or get dizzy.
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Imagine a floating object – like a 3D cube that rotates in space. This can help the thoughts come in more quickly, says Kogan.
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Use a simple neutral phrase. Like: I can come back to this tomorrow. If you’ve worked out why you can’t stop thinking at night, a gentle reminder can be enough to help you fall back asleep, says Kagan.
How to stop racing thoughts at night – before they start
“When people want to improve their sleep, they often focus on what they do at night when they go to bed. However, our habits, lifestyle factors, and stress levels during the day are what actually have one of the biggest impacts on sleep at night,” says Kogan.
Take a brain dump
This is it one of the simplest ways to calm racing thoughts at night before they start.
This “outside exercise” gets the thoughts out of your head so you can process the day, deal with any worries, and make a plan for whatever you’re doing, Kogan says.
Take 15-20 minutes to write or make a voice memo to yourself:
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What’s on your mind
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What to do tomorrow
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Anything that feels unresolved
You don’t solve everything – you just put it out of your head.
A study found that people who wrote a to-do list before bed fell asleep faster – especially when the list was specific.
Stop watching the clock
Trying to force sleep because “it’s time to sleep” quickly backfires. Watching the clock turns sleep into a show—and your brain doesn’t work well under pressure.
Go to bed when you’re actually tired, not when the clock says you should be, says Kogan.
Create a relaxation routine that you actually do
“The body and mind need a buffer zone where they can relax and unwind and prepare for sleep,” says Kogan—ideally 30 to 60 minutes before you can hope to turn his head off.
“It’s about time turn off any devices and instead, engage in relaxation activities as well as deep relaxation, such as deep breathing and muscle relaxation, to directly relax the body and mind,” he says.
So, go through the 10-step TikTok routine. Instead, find something that helps with the cold (Grandma’s hobbies to win) and most importantly, to what you connect.
This may include:
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Listening to music
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Relax the podcast
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Burning candles
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Reading a book
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Engage in arts and crafts
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Connecting with family
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Light length
Choose something simple (read: no disappointment) and repetitive.
Watch the habits that make nights harder
“If someone has frequent racing thoughts at night, then we want to set them up earlier in the day to set them up for success,” Kogan says. This includes avoiding or limiting certain late-night habits, including:
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Eating heavy meals
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Perform vigorous exercise
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Having too much caffeine
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Drinking alcohol
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Falling asleep
Psst…CDC and National Heart, Lung, and Blood Institute (NHLBI) recommendations support this advice. The CDC says turn off screens at least half an hour before bedtimewhile the NHLBI explains that the effects of caffeine on the body can last up to eight hours.
When bedtime thoughts can be more than a one-time sleep issue
If nothing works, it’s time to bring in a professional.
“I always like to emphasize that quick tips and tricks really only work for small problems,” says Kogan. “If someone has a significant sleep problem, they need a plan and a system to address it.”
Signs to consult a doctor or sleep specialist may include:
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You have racing thoughts that interfere with sleep three or more nights a week
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The pattern lasts more than three months
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You will be tired during the day
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You snore loudly, gasp, or stop breathing while you sleep
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Anxiety is felt high
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You are taking certain medications, such as SSRIs or ADHD medications
Where does CBT-I fit in and why is it important?
CBT-I (Cognitive behavioral therapy for insomnia) is considered the gold standard treatment for chronic insomnia, says Kogan.
It goes to:
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Breaking the bed = stress association
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Changing thoughts around sleep
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Build better habits over time
“CBT-I is an evidence-based, relatively brief treatment—an average of 6-10 sessions—that can significantly improve insomnia symptoms,” says Kogan. If you don’t get results after the first night, don’t worry: As with any behavior change, it can take time. in fact, research shows that CBT-I is as effective as sleeping pills and has no side effects to boot.
Questions
Why do I think too much at night?
Stress and anxiety plays a big role. For many people, nighttime is the first time they slow down all day. Add in a quiet, dark room and fewer distractions, and your brain finally has time to process everything it’s been storing.
How do I stop racing thoughts at night?
Start before bed. Write things down, de-stimulate, and if you’re stuck in bed, get up and reset instead of forcing yourself to sleep. Also, create a recreational routine that you really enjoy—like listening to a bedtime story, trying grandma’s hobby, or meeting up with a friend or partner.
Should I get out of bed if I can’t sleep?
Yes – especially if it’s longer than 15 or 20 minutes. When you engage in relaxing activities: Read a book, listen to a podcast, do a quick meditation. So come back when you’re really tired. This helps retrain your brain to see your bed as an area only for sleep or sex.
Can racing thoughts cause insomnia?
This is actually one of the main causes of insomnia, says Kogan. Spend enough time in bed at night with racing thoughts and your brain will come to expect it. Point to the circle. Add to it: research suggests overthinking (stressing about your lack of sleep or how tired you are that day) makes going even harder. Good news? There are ways retrain your brain.
Are racing thoughts a sign of anxiety or ADHD?
They can – but not always. If you sometimes struggle with thoughts before going to sleep, this is normal. If it is frequent or disruptive, it should be studied further.
What if breathing exercises don’t help?
This is true. There are other things you can try – meditation, journaling, or getting out of bed. There is no single right way.
Is it better to write a diary before bed or in the evening?
Both can work – but the earlier is better if writing wakes you up. The goal is to release the thoughts before you get stuck in them.
Can screen time make racing thoughts worse?
For some people, yes. The CDC recommends remove them at least 30 minutes before bedtime.
When should I talk to a doctor?
If it happens often enough to affect your day, or if it’s related to anxiety or sleep problems, it’s worth getting checked out. You may also be referred if you have concerns about ADHD or other sleep-related issues, such as sleep apnea.
What should I do if my mind is spinning in the middle of the night?
stand up “It’s important to avoid spending too much time in bed if thoughts are racing to prevent and manage insomnia,” says Kogan. Keep the lights low, avoid the phone, do something relaxing, and come back when you feel sleepy.
