Stop Overthinking at Night

If you are anything like me, bedtime can sometimes feel like the moment my brain decides to switch into overdrive. I can go through the whole day feeling fine, but as soon as the lights are off and I am lying in bed, the thoughts come flooding in. Suddenly, I am replaying conversations from five years ago or stressing about tomorrow’s to-do list. Sound familiar?

The truth is that millions of people struggle with anxiety at night. It is one of the most common reasons for insomnia and poor quality of sleep. The good news is that there are practical things you can do to calm your mind, stop overthinking, and drift off more peacefully. I have tried a lot of different methods myself, and I wanted to share some of the strategies that have actually helped me.

Why Anxiety Hits Harder at Night

One of the main reasons anxiety shows up at night is that it is the first time during the day that we are truly still. When I am busy at work or running errands, my mind is distracted. But once I climb into bed, all those thoughts I avoided during the day come rushing back.

Sometimes overthinking comes from worries about tomorrow, sometimes from unfinished conversations, and sometimes from things I have not even acknowledged during the day. I started to notice a pattern when I began writing my thoughts down in a journal before bed. For example, I realised that certain names or topics kept cropping up. Once I saw the pattern, I was able to deal with the source rather than just the sleepless nights.

That is the first step to stopping overthinking at night: getting clear on what is actually behind the worry.

Don't fancy a long writing session right before bed? Try the Discovery Journal, it's built to only take minutes, but get down the most important factors of your day which could be causing, triggering or peaking your anxiety.

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Natural Ways to Calm Anxiety at Night

Once you start to notice where your anxiety is coming from, you can experiment with natural remedies and small lifestyle changes to make bedtime more peaceful. These are some of the things that work best for me.

Chamomile tea

It might sound too simple, but chamomile tea really does have calming effects. I make a cup most evenings and it has become part of my nightly ritual. There is something about the warmth and the scent that signals to my body that it is time to wind down.

Fresh air

If I am restless, I crack a window or step outside for a few deep breaths of fresh air. It clears my head and makes me feel more ready for bed.

Journal

This one has been life-changing for me. Before I had a journal beside my bed, I would lie there replaying my day over and over. Now I grab my Journal, jot down what is worrying me, and once it is on paper, my brain can let it go. Sometimes I even make a little list of tomorrow’s tasks so I am not holding them in my head.

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Exercise during the day

I find that when I get some movement during the day, even just a brisk walk, I sleep more deeply. It is like tiring out my body helps my mind stop racing. I try not to exercise too close to bedtime, though, as it can leave me too energised.

Blackout blinds

Simple changes to your sleep environment really do matter. Blackout blinds help me block out distractions and keep to a more regular sleep cycle. And on cold nights, wearing socks has helped me fall asleep faster because my body temperature stays more stable.

Relaxation Techniques That Actually Help

ASMR

I was sceptical at first, but ASMR videos and podcasts have become one of my favourite ways to stop overthinking at night. The gentle sounds are strangely calming, and sometimes they even lull me to sleep.

Autonomous Sensory Meridian Response, AKA ASMR, is a sensory experience characterized by a tingling sensation and calming effect and has become very popular on social media platforms such as TikTok and Youtube. Simple sounds and motions such as cutting or crinkling paper can trigger a calming effect and actually send you off to sleep. You can access free podcasts and play them prior to sleeping or even during.

Meditation

Even a few minutes of meditation before bed can make a big difference. I usually sit upright in a quiet spot and follow a guided meditation from YouTube or Spotify. It helps me notice when my thoughts are spiralling and gently bring them back to the present.

Cutting back on screens

I have learned the hard way that scrolling through my phone before bed is a recipe for anxiety. The blue light wakes my brain up, and the content often leaves me with even more to think about. Now I try to put my phone away at least an hour before bed and read instead.

Reading

Reading before bed is a classic for a reason. It reduces stress and takes your mind into another world. On the nights I swap my phone for a book, I always fall asleep faster.

Creating a Consistent Sleep Schedule

For years, I told myself I was just a night owl. But what I discovered is that my body responds really well to routine. Going to bed and waking up at roughly the same time every day has made it easier to fall asleep without hours of overthinking.

I even use a smartwatch to track my sleep, which makes the process a bit more fun. Seeing my sleep stages and improvements has motivated me to stick with it.

How I Deal With Negative Thoughts

Negative thoughts have always been my biggest barrier to sleep. I used to lie there going through endless “what if” scenarios. What if I embarrass myself tomorrow? What if something goes wrong?

One technique I learned is to notice when my thoughts start spiralling, pause, and then gently redirect to something more positive. If I am worrying about a presentation, I ask myself, “What if it actually goes well?” Flipping the script helps me break the cycle.

And once again, journaling is a lifesaver. Writing down my worries before bed makes them feel smaller. Sometimes I even prepare little things for the next morning, setting out clothes, filling the kettle, or making sure my bag is ready. Those small acts reassure me that I am prepared, which calms my mind.

Overthinking at night can feel impossible to control, but it does not have to steal your rest. By understanding what is behind your anxiety, using natural sleep remedies, trying calming techniques, and creating a consistent bedtime routine, you can train your mind and body to relax.

What works for me might not work for you straight away, but with a little trial and error, you will find your own bedtime toolkit. For me, nothing has been more effective than writing in my Discovery Journal before bed. It clears my mind, calms my anxiety, and helps me let go of the day.

If you are lying awake with racing thoughts tonight, try just one of these ideas. Even a small change can make a big difference.