10 Ways to Stop Overthinking Before Bed and Sleep Better

If you’re lying awake, replaying every decision, imagining worst-case scenarios, or feeling mentally drained, you’re not alone, overthinking can hijack your nights and leave you exhausted. 

Ignoring it only fuels anxiety, restless nights, and poor focus the next day. But there’s hope: in this post, we’ll explore 10 practical ways to quiet your mind and finally sleep better.

• Create a Calm Bedtime Routine: Relaxing activities like reading, visualization, or gentle stretching signal your mind and body it’s time to sleep.
  
  

• Unplug Before Bed: Turn off screens at least 30–60 minutes before sleep to protect melatonin levels and reduce mental stimulation.
  
  

• Write Down Your Thoughts: Journaling worries or tasks helps clear your mind and prevent nighttime rumination.
  
  

• Use Relaxation Techniques: Deep breathing, progressive muscle relaxation, or guided meditation can lower stress hormones and calm racing thoughts.
  
  

• Avoid Sleep Disruptors: Skip late-night caffeine, heavy meals, alcohol, and overstimulating activities to improve sleep quality.

A consistent bedtime routine is one of the most powerful tools for improving sleep. Research published in Sleep Medicine Reviews shows that simple routines, like bathing, reading, or quiet play, help children fall asleep faster and stay asleep longer, with similar habits proving beneficial for adults as well. 

Relaxing activities before bed also play a key role in calming the mind. The Sleep Foundation notes that techniques such as visualization and guided imagery can reduce stress and make it easier to drift off.

On the other hand, too much screen time can sabotage sleep. Findings in Sleep Science reveal that the blue light from phones and tablets suppresses melatonin and delays sleep onset, which is why experts recommend unplugging an hour before bed. 

To truly unwind, sleep specialists at Johns Hopkins Medicine encourage planned relaxation practices like deep breathing or progressive muscle relaxation, which train both body and mind to settle more quickly. Together, these strategies create the foundation for deeper, more restorative rest.

Scrolling through your phone or watching TV before bed might feel harmless, but science says otherwise. 

Research highlighted in Chronobiology in Medicine shows that blue light from devices like smartphones and laptops suppresses melatonin, the hormone that signals your brain it’s time to sleep. 

This disruption not only delays sleep but also affects mood, memory, and learning, especially in teens and young adults.

Adding to that, findings published in Sleep Health reveal that simply keeping a TV or phone in the bedroom increases the risk of sleep disturbances, with behaviors like leaving a phone ringer on or late-night streaming linked to trouble falling and staying asleep. 

It’s not just kids, around 70% of adults admit to using devices right before bed, which experts warn can cut into both sleep quality and duration. 

To counter this, sleep specialists recommend powering down screens at least 30–60 minutes before bedtime. 

Creating a calm, screen-free wind-down routine helps your brain relax naturally, making it far easier to drift off and rest well.

If your mind races at night, putting pen to paper might be one of the simplest ways to calm it. 

Research published in the Journal of Experimental Psychology found that people who spent just five minutes writing a to-do list before bed fell asleep faster than those who journaled about tasks they had already completed. 

Interestingly, the more specific the list, the quicker they drifted off. This works because writing helps break the cycle of overthinking, rather than replaying the same thoughts, you gain clarity and unload mental clutter. 

Psychologists explain that the act of journaling engages cognitive reappraisal, meaning you reframe worries in a more rational way, which reduces their emotional weight. 

Beyond science, many people notice that jotting down tasks or emotions brings a sense of closure, allowing the brain to switch from problem-solving to resting mode. 

So instead of lying awake replaying tomorrow’s responsibilities, try listing them out. Your brain will relax, and your body will thank you with deeper, quicker sleep.

If your mind races at night, deep breathing can be a simple yet powerful tool to calm it down and prepare for sleep. 

Research published in Sleep Medicine showed that diaphragmatic breathing relaxation training helped frontline nurses in Wuhan during the COVID-19 outbreak sleep better, fall asleep faster, and experience fewer disturbances. 

Beyond improving sleep quality, breathing also influences stress hormones. A study in the Cyprus Journal of Medical Sciences found that just 45 minutes of guided breathing significantly lowered cortisol levels, the body’s main stress hormone linked to overthinking and restlessness.

Other research highlights that many people who practice deep breathing report longer sleep duration, less time spent awake at night, and a quicker transition into rest.

Techniques like belly breathing, box breathing, and the 4-7-8 method are especially effective at slowing heart rate, quieting intrusive thoughts, and activating the body’s natural relaxation response. 

With consistent practice, these techniques can transform bedtime into a calmer, more restorative experience.

If racing thoughts keep you awake, guided meditation or sleep audio may be the reset button your mind needs. 

Research published in The New York Academy of Sciences highlights that mindfulness meditation shows promising benefits for people struggling with disturbed sleep. 

While results vary depending on the comparison group, evidence suggests it can ease certain aspects of sleep difficulties by calming mental chatter. 

Physiologically, meditation triggers changes similar to the body’s natural process of falling asleep, boosting melatonin and serotonin, lowering heart rate and blood pressure, and activating brain regions linked to rest. 

On the other hand, sleep audios like binaural beats also show potential. A pilot study in the digital health journal found that listening to delta-frequency beats improved sleep quality, reduced awakenings, and even enhanced mood by lowering anxiety and anger. 

Both practices may also reduce cortisol, the body’s primary stress hormone, by activating the parasympathetic nervous system and promoting deep relaxation. Together, they can create the mental and physical conditions for more restorative sleep.

One simple yet powerful way to stop racing thoughts at night is to schedule a short “worry time” earlier in the day.

Psychologists explain that setting aside 10–30 minutes for focused worrying helps regulate emotions, reduce stress on the body, and encourage problem-solving rather than endless rumination. 

Instead of letting anxious thoughts spill into bedtime, you give them a designated space, then move on. 

Research published in Applied Psychology Health and Well-Being found that constructive worry sessions, alongside practices like imagery distraction and gratitude, helped university students quiet their minds, ease pre-sleep arousal, and sleep better. 

To make this habit effective, choose a consistent time and place, jot worries down, and set a timer so your mind learns there’s a start and finish. 

Therapies for anxiety and even substance use recovery also integrate structured worry time, showing its broader benefits for sleep and mental health. 

The key is simple: don’t push worries away, contain them, so your nights can finally be restful.

What you eat and drink before bed can make a big difference in how well you sleep. Research shows that caffeine, found in coffee, tea, chocolate, and even some sodas, blocks adenosine, a natural brain chemical that makes you feel sleepy. 

This can delay how quickly you fall asleep, shorten your sleep overall, and reduce the deep, restorative stages of rest. 

To avoid this, experts recommend stopping caffeine at least eight hours before bedtime.

Similarly, eating heavy, spicy, or sugary meals late at night can disrupt melatonin production, spike blood sugar, and even trigger indigestion, all of which make it harder to fall and stay asleep. 

Irregular or late-night eating can also throw off your body’s circadian rhythm, leaving you feeling less refreshed the next day.

Alcohol and processed foods may feel comforting in the moment, but they can interfere with REM sleep and cause nighttime awakenings. 

If you want to fall asleep faster and wake up energized, aim for lighter, earlier dinners and cut back on stimulants before bed.

Progressive Muscle Relaxation (PMR) involves tensing and relaxing muscle groups to release tension. 

Practicing PMR before bed can calm your mind, reduce anxiety, and ease overthinking. Start with your toes, move up to your calves, shoulders, and face, holding each tension for a few seconds before releasing. A 10–15 minute session can help you fall asleep faster.

When overthinking keeps you awake, focus on what you can control. Ask which worries are solvable and take simple steps to address them. 

Let go of what you cannot change. Tonight, do one small action that gives you control, like organizing tasks or setting priorities.

Decide one thing you can improve tomorrow that depends on you, and let that guide you toward calm, restful sleep.

Going to bed and waking up at the same time each day may sound simple, but it has powerful effects on both the mind and body.

Research published in Nature Partner Journals Science of Learning found that students with consistent, high-quality sleep not only rested better but also performed significantly better academically, with sleep patterns accounting for nearly 25% of grade outcomes. 

This happens because a regular sleep schedule strengthens the circadian rhythm, your body’s internal clock, making it easier to fall asleep and wake up refreshed.

Experts also link irregular sleep with higher stress and nighttime overthinking, which can trap you in a cycle of poor rest and anxiety. 

Encouragingly, case evidence in Clinical Case Studies showed that when one participant kept a consistent bedtime within the same 15-minute window, the time it took her to fall asleep dropped from nearly two hours to just minutes. 

Sleep specialists recommend 7–9 hours of steady sleep each night, which not only reduces overthinking but also boosts mood, focus, and long-term health.

Many people wonder, “Why do I overthink at night?” Research gives us some clues. A study published in the Behavioral Sciences Journal found strong links between rumination, metacognition, and sleep problems in students with tendencies toward generalized anxiety disorder. 

In fact, rumination was shown to mediate over half of the impact that anxious thought patterns had on poor sleep, highlighting how powerful an overactive mind can be at night. 

One reason overthinking becomes worse after dark is the brain’s Default Mode Network (DMN). 

With fewer distractions, the DMN turns inward, replaying worries and unresolved thoughts, which makes it harder to switch off. Stress hormones also play a role.

Elevated cortisol levels, which should naturally dip at night, sometimes remain high due to stress, keeping the brain alert and fueling racing thoughts. 

On top of that, disrupted sleep schedules and poor sleep hygiene can throw off the circadian rhythm, creating a cycle where being awake longer simply gives the mind more time to spiral.

Overthinking is very real, neuroscience shows it lights up key areas of the brain in ways that can harm both mental and physical health. When we ruminate, the prefrontal cortex works overtime, the Default Mode Network (DMN) becomes overactive, and the amygdala floods the body with stress hormones like cortisol. This constant mental loop doesn’t solve problems, it often fuels stress, anxiety, and fatigue. World Psychiatry highlights growing evidence that repetitive negative thinking is a major factor in developing and maintaining anxiety and depression. Brain scans also back this up: researchers from the University of Utah Health used fMRI to reveal how rumination alters brain connectivity, and they even tested therapies like Rumination-focused Cognitive Behavioral Therapy (RF-CBT) to reduce it. Physiologically, overthinking mimics the body’s “fight-or-flight” mode, heart rate and blood pressure spike, breathing quickens, and energy surges. But if this stress system stays activated too long, it can disrupt sleep, weaken immunity, impair focus, and increase long-term health risks. In short, while thoughts may feel intangible, overthinking has very real effects on the brain and body.

Yes, overthinking, often called rumination, has been strongly linked to insomnia. Research in the Journal of Clinical Sleep Medicine found that people who dwell on their sleep problems or daily struggles experience higher levels of “insomnia-specific rumination,” which predicts sleep difficulties even after accounting for depression. In simple terms, the more you replay worries in your head, the harder it becomes to drift off. From a biological side, Experimental Neurobiology highlights that stress activates systems in the body that release cortisol, the “stress hormone”, which overstimulates the brain and makes sleep elusive. While exact numbers are tricky, studies show nearly half of people with insomnia also report significant anxiety symptoms, with overthinking often at the core. Common triggers include worries about work, money, health, or relationships, which keep the mind hyper-alert at night. The good news? Strategies like setting aside “worry time,” following calming bedtime routines, or reframing anxious thoughts can quiet the mental chatter, helping you fall asleep faster and wake up feeling more rested.

Herbal teas have long been used as gentle remedies to improve sleep, and modern research is beginning to back up their benefits. Chamomile, one of the most studied herbs, contains apigenin, a compound that binds to receptors in the brain to promote calmness and drowsiness. Clinical trials, including a review published in Complementary Therapies in Medicine, found chamomile helpful in reducing night awakenings and improving overall sleep quality, though its effects on sleep length were modest. Other herbal teas bring their own active compounds: valerian root contains valerenic acid, which enhances GABA activity to shorten the time it takes to fall asleep; lavender provides linalool, known to ease stress; passionflower may support sleep onset; and even peppermint’s menthol helps relax tense muscles. Most studies suggest drinking one warm cup about 30–60 minutes before bed, with consistent use over several weeks for best results. While not a cure-all, these teas offer a natural, calming bedtime ritual that may gently support better sleep.

Weighted blankets are gaining attention as a safe, non-drug option for better sleep, especially for people struggling with insomnia, anxiety, or ADHD. Research in Frontiers in Psychiatry highlights that unlike traditional medications, which carry risks of side effects and dependency, weighted blankets use gentle deep pressure touch to calm the body and mind. This pressure activates the parasympathetic nervous system, helping lower cortisol, the stress hormone, while supporting melatonin production, which encourages restful sleep. Clinical findings reported in BMC Psychiatry show that adults with insomnia who used weighted blankets for a month experienced significant improvements in sleep quality, reduced awakenings, and less daytime fatigue compared to those using regular blankets. Other studies also suggest that weighted blankets can ease symptoms for people with depression, bipolar disorder, and ADHD by promoting longer, deeper sleep. Overall, by reducing stress, improving sleep duration, and fostering relaxation, weighted blankets provide a promising, non-pharmacological way to improve both nighttime rest and overall well-being.

Listening to calming music at night offers both physical and mental benefits, making it a simple yet powerful tool for better sleep. Research published in Scientific Reports highlights that music can improve both subjective and objective sleep quality. In one study, participants who listened to music before resting experienced more slow-wave sleep, less light sleep, and overall felt more refreshed, though the effects varied between individuals. Beyond sleep stages, relaxing music also influences stress hormones. By activating the parasympathetic nervous system, slow-tempo music (around 60–80 beats per minute) helps lower cortisol levels, reduce heart rate, and regulate breathing, signaling the body to unwind. This creates a calmer state that prepares the mind for rest. The type of music also matters: classical, ambient, instrumental pieces, or even nature sounds have been shown to ease stress, quiet the mind, and slow down the body’s rhythms. Ultimately, calming music sets the stage for a peaceful environment, helping you drift off faster and enjoy deeper, more restorative sleep.

Many people believe a nightcap helps them drift off, but research shows it can actually harm sleep quality. A review in Sleep Medicine Reviews found that alcohol disrupts normal sleep architecture by delaying and reducing REM sleep, the stage critical for memory and emotional balance. Even small amounts can have this effect, while heavier drinking may initially shorten the time it takes to fall asleep but later causes more severe REM disruptions. Similarly, findings summarized in Alcohol Clinical and Experimental Research highlight that alcohol often makes the first half of the night feel more restful, yet the second half is marked by frequent awakenings and fragmented sleep. Studies also show drinkers experience less total sleep time, poorer consistency, and more disturbances compared to non-drinkers, who generally enjoy deeper, more restorative rest. Sleep experts, including the National Sleep Foundation, advise cutting back, especially before bedtime, since the sedative effect quickly fades, leaving sleep lighter and less refreshing. Avoiding alcohol before bed ultimately supports better, more restorative sleep.