How to Stop Overthinking at Night

Co-authored by Julia Lyubchenko, MS, MA

Last Updated: January 27, 2023 References

Getting a regular good night’s sleep is essential for maintaining good physical and mental health. However, many people are affected by overthinking at night and in the moment it can feel like a tough problem to overcome. Try using a few gentle techniques to distract yourself from overthinking such as deep breathing, meditation, or reading a bit of your favorite book. Setting up a consistent pre-bed routine can also help to prevent overthinking before your head even hits the pillow.

Method 1

Method 1 of 3:

Helping Yourself to Fall Asleep

1
Practice slow, deep breathing to help yourself feel calm. When you’re feeling overwhelmed from overthinking and not being able to sleep, it’s easy to begin breathing incorrectly which can make it more difficult to cope. Lie still or sit up if you need to. Then inhale for 4 seconds through your nose, hold your breath for 7 seconds, and exhale over 8 seconds.^{[1]
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National Health Service (UK)
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- Try to breathe deep into your belly to help release any tension your body might be holding.
- You don’t have to leave your bed to practice deep breathing. You can do it exactly as you are.
- Practicing deep breathing for approximately 10 minutes is usually sufficient.
2
Try meditation to help clear your thoughts. Meditation is excellent to help release tension that your body may be holding and to distract yourself from overthinking. Practice mindful meditation by breathing deeply, focusing on what you notice in the present, and releasing unhelpful thoughts.^{[2]
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- If you’re really struggling to sleep due to overthinking, you can also try a guided meditation. There are plenty of free resources available online that are designed specifically to stop people overthinking at night as well as promoting a night of restful sleep.
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3
Use progressive muscle relaxation to help relax your body. Breathe in as you tense each group of muscles in your body individually, such your toes, core, or arms. Hold the tension for 5 seconds and then exhale as you slowly release the tension. Work your way up through the different groups of muscles in your body for the best effect.^{[3]
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- For example, you could start with your toes, then move to your calves, thighs, and all the way up to your shoulders.

Method 2

Method 2 of 3:

Distracting Yourself

1
Read a few chapters of a book to help distract you from your thoughts. Keep a few books next to your bed so that you don’t have to spend time searching for one. While you're reading, focus on the storyline, the characters, and even how it feels to hold the book in your hands.
- Try to read until you can feel yourself getting sleepy and then try closing your eyes again.^{[4]
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- Although you need light to read, try to keep the lights low and dimmed if you can to keep the environment sleep-friendly.
2
Make a short gratitude list to help you focus on more positive thoughts. Overthinking at night often involves predominantly negative thoughts, such as worries, anxieties, or stresses. It can be helpful to try and distract yourself with reminders about the positive things too.^{[5]
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Expert Source

Julia Lyubchenko, MS, MA
Licensed Therapist
Expert Interview. 29 April 2020.} List the parts of your day that you were thankful for, no matter how small they seem.
- Things like going for a walk, talking to a friend, or drinking a good coffee can be included.
- You can either make your gratitude list in your head or write a physical copy.
3
Write down a to-do list to get any pressing worries off your mind. If there are things you need to do or remember on your mind and they just won’t budge, try writing them down. This can help to remove them from your immediate thoughts and to block the overthinking pattern.^{[6]
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- Keep a pen and a piece of paper or a journal next to your bed, and write out everything you have to do the next day, no matter how trivial it may seem.
- You might be surprised at how much lighter and clearer your thoughts feel afterwards.
- Try not to spend too long writing your list. Just 15-20 minutes should be enough to do the trick.
4
Talk your thoughts through if someone else is awake. Sometimes it can be really helpful to talk about your thoughts with someone else. If someone you trust is awake at the same time, explain to them what you are going through.
- They don’t need to be able to solve any problems you may be experiencing or give any advice, but simply having someone there to listen can make a huge difference.^{[7]
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- If there is no one else awake at the time, try talking to someone in the morning to help clear your thoughts for the following night.
5
Seek professional help if you regularly have trouble with overthinking at night. It can feel overwhelming and difficult if you overthink at night a lot and it stops you from getting a good night’s sleep. However, it’s important to remember that many people struggle with overthinking and that there are ways that can help make it better.^{[8]
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Expert Source

Julia Lyubchenko, MS, MA
Licensed Therapist
Expert Interview. 29 April 2020.}
- Try talking to a doctor or a mental health professional such as a counselor, a therapist, or a psychologist, as they can provide you with help and support for your individual situation.^{[9]
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- For some people, medication to help them sleep and stop overthinking can help immensely.

Method 3

Method 3 of 3:

Creating a Pre-Bed Routine

1
Set aside 1 hour before you go to sleep every night to relax. Whether you have had a relaxing day at home, accomplished a big workout at the gym, or spent a long day at the office, your mind and body need time to unwind before you go to sleep.^{[10]
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Expert Source

Julia Lyubchenko, MS, MA
Licensed Therapist
Expert Interview. 29 April 2020.} Plan ahead so that you can allocate 1 hour to your pre-bed routine every night, even if it means giving up some time spent with gadgets.^{[11]
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- Try to stay consistent and disciplined about your pre-bed routine because the more you practice it, the more helpful it can be.
2
Avoid using technology or other devices to help you unwind. While it can be tempting to scroll through social media or watch another episode of your favorite TV show right before you try to sleep, this can actually do more harm than good. Switch off your devices and keep them away from your bed to make using them less tempting.^{[12]
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Cleveland Clinic
Educational website from one of the world's leading hospitals
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- If you find that you pre-bed routine keeps getting interrupted by notifications of emails, messages, or calls, try switching your device to flight mode. You can check your notifications and reply to anything that you need to in the morning.
- Many devices emit a blue light which stimulates your brain, making it harder to sleep and easier to end up overthinking.
3
Pick 3-4 calming and quiet activities to incorporate into your routine. Think about activities that you enjoy and that help you to feel calm, relaxed, and grounded.^{[13]
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Expert Source

Julia Lyubchenko, MS, MA
Licensed Therapist
Expert Interview. 29 April 2020.} For example, you could include reading a book, drinking a cup of your favorite tea, having a bath or shower, writing in a journal, or meditating.
- Do these activities before you go to sleep each night to help you feel calm, relaxed, and less likely to begin overthinking.^{[14]
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  American Heart Association
  Leading nonprofit that funds medical research and public education
  Go to source}
- Try to avoid activities that are loud or bright, as these will make you feel awake rather than calm and sleepy.

Expert Q&A
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Question

How can I stop worrying?

Julia Lyubchenko, MS, MA
Adult Counselor & Certified Hypnotherapist
Julia Lyubchenko is an Adult Counselor and a Hypnotherapist based in Los Angeles, California. Running a practice called Therapy Under Hypnosis, Julia has over eight years of counseling and therapy experience, specializing in resolving emotional and behavioral problems. She has a Certificate in Clinical Hypnosis from the Bosurgi Method School and is certified in Psychodynamic Psychotherapy and Hypnotherapy. She earned an MA in Counseling Psychology and Marriage and Family Therapy from Alliant International University and an MSc in Developmental and Child Psychology from Moscow State University.

Julia Lyubchenko, MS, MA

Adult Counselor & Certified Hypnotherapist

Expert Answer

Support wikiHow by unlocking this expert answer.

We often worry about things that we can't do anything about, such as what people think about us or whether someone likes us or not. A simple tool is to just make an effort every time this happens to switch your mind to anything which is within your control. For example, you can't control the weather, but you can control whether you are prepared for rain.