15 TIPS: What to do when you can’t sleep because of overthinking: It’s 2 a.m., and you’re wide awake, staring at the ceiling, your mind racing with a thousand thoughts. You want to sleep but can’t. You’re just waiting and waiting and waiting to fall asleep.
You’ve tried everything to sleep – counting sheep, turning off screens, even switching positions—but nothing works. Overthinking can be a huge barrier to getting a good night’s rest, and it’s a problem that many people face. A lot of people these days go through this because of many reasons. We would say that according to a survey done in 2021, more than 72% of people aren’t able to sleep because of overthinking.
When your mind won’t stop running through worries, plans, and random thoughts, falling asleep feels like an impossible task. Does that happen with you? You want to stop thinking but just simply you can’t and you want to sleep and take some good peaceful rest, but you just simply can’t.
If you’re struggling to get the rest you need because your brain is constantly on overdrive, here are 15 tips to help you calm your thoughts and get back to sleep.
What to do when you can’t sleep because of overthinking – 15 Tips You Must Follow
- Write Down Your Thoughts
One of the easiest ways to manage overthinking at night is to write down what’s on your mind. Grab a notebook or open your phone’s notes app and jot down whatever is bothering you. Let is be what’s bothering you. You do not have to judge the thought. Whether it’s good or bad or whatever it is, just simply pen it down. This can help you release the thoughts that are keeping you awake and create a sense of closure for the day. It can also act as a “to-do” list for the next day, allowing you to mentally let go and shift your focus. If you do this small little thing, it will give a message / sense to your brain that you’ve already written it down and now you do not have to think much about it and you can perform or take an action tomorrow on it, as you already have written it so that you do not forget that. And then you’ll be able to relax and sleep peacefully. Try it. - Practice Deep Breathing
If your mind is racing, try deep breathing exercises to calm your body and mind. Focus on slow, controlled breaths—inhale for 4 seconds, hold for 4, and exhale for 4. This simple technique signals your nervous system to relax, which can help quiet the mental chatter and prepare you for sleep. See, your mind anyways wants to be busy by thinking something or the other. So, why not give your mind a task of counting and keeping your mind busy. It’s called as 4-4-4 Deep Breathing Sleep Technique. Bring all your focus on every single breath. Just inhale and count till 4, hold and count till 4 and exhale and count till 4. This activity will keep your mind busy, and your deep breathing will make you and your mind feel relax and ultimately your mind will feel tired and you’ll surely fall asleep. - Visualize a Peaceful Scene
Instead of focusing on your worries, try imagining a peaceful place – maybe a beach at sunset or a quiet forest. Engaging your mind in a calming visual exercise can help shift your focus from anxious thoughts to a more serene setting, making it easier to fall asleep. But please remember, do not visualize a party scene or office scene type of stuff. Else getting off to sleep will get more difficult. You just need to imagine a scene which is peaceful, serene and where you feel calmness. - Establish a Bedtime Routine
Having a consistent routine before bed can train your body and mind to associate certain activities with relaxation. Reading a book, taking a warm bath, or practicing meditation can help signal to your body that it’s time to wind down, making it easier to fall asleep without overthinking. Out of all I would suggest you to either meditate for 20 minutes right on your bed and / or chant a mantra. Or maybe you can practice mantra meditation for 20 minutes and eventually just in 20 minutes you’ll get out of overthinking, and you’ll surely fall asleep. - Avoid Stimulants Before Bed
Caffeine, nicotine, and even heavy meals late at night can disrupt your sleep cycle and contribute to overthinking. To help your mind and body relax, avoid these stimulants for at least four to six hours before bed. Your body will be in a more restful state, and your mind won’t have to fight off physical energy when you try to sleep. It is always advisable to have lighter meals in the evening and that too for at least 2 hours before going to bed. Also, we would recommend you sleep early and wake up early and make it a lifestyle. If you change your lifestyle, we guarantee, everything around you and in you, will also change and you’ll be able to have a sound sleep. Best is to eat your dinner before 7 PM and go to bed at 9 or 9:30 PM maximum. - Try Meditation / Mindfulness
Meditation is a powerful tool for calming the mind, especially when it’s filled with racing thoughts. Guided meditation or mindfulness exercises can help you stay in the present moment, which is a great way to quiet overthinking. Meditation / Mindfulness can also prepare your mind for restful sleep by releasing tension and calming your mental chatter. Right when you go to bed, right on your bed, just sit and practice Meditation / Mindfulness for at least 20 or 25 minutes to relax and calm your mind and thoughts. Simply sit and be mindful of your breath. Notice each breath, coming in and going out and you’ll definitely feel sleepy after practicing Meditation / Mindfulness for about 20-25 minutes. - Focus on Your Body
Progressive muscle relaxation involves tensing and relaxing each muscle group in your body, starting from your toes and working up to your head. By concentrating on each muscle group, you shift your focus away from overthinking and give your body the relaxation it needs to drift into sleep. Or maybe you can do a body scan mentally. While you’re lying in bed, bring all your focus and all your attention to your body parts starting from your head to toe. Notice any sensation taking place in any of your body part. Do not do anything but just notice it and after some time your mind will relax, and you’ll sleep. It’s a great method to keep your mind away from overthinking. - Avoid Technology
It’s tempting to check your phone when you can’t sleep, but the blue light emitted by screens can interfere with your body’s ability to produce melatonin, a hormone essential for sleep. Instead, put away your devices an hour before bed and choose activities that help you wind down naturally. Please note: Always stay away from screes (Phone / Tablet / Computer / Laptop) at least 1 hour prior going to bed. If you’re planning to go to bed at 9 PM, then after 8 PM at least you should not see any screen whatsoever. This is the biggest reason, most of us face difficulties in going off to sleep because we go to bed and start using our phones, let it be Facebook, WhatsApp, YouTube, Emails or what not. - Listen to Calming Music or White Noise
Some people find that soothing music, nature sounds, or white noise can help drown out intrusive thoughts and create a peaceful atmosphere for sleep. Soft instrumental music or calming ambient sounds can lull your mind into a state of relaxation, making it easier to fall asleep. There are a lot of deep sleep music designed mainly for your brain to doze off and sleep peacefully. Just play that music and let it play, listen and focus on the music and after a while your mind will stop overthinking, and you’ll fall asleep. - Practice Yoga or Gentle Stretches
Light stretching or a few gentle yoga poses before bed can relax your body and calm your mind. Focus on slow, intentional movements, breathing deeply with each stretch. Yoga also connects the body and mind, helping to relieve physical tension and mental stress that might be keeping you awake. We all know how powerful yoga is. So, you can definitely try some yoga or if and when you feel tired, you can do some yoga poses or stretches while lying down in your bed. There are many yoga poses while lying down like: Shavasana, Dhanurasana – The Bow Pose etc. - Use Aromatherapy
Certain scents, such as lavender or chamomile, are known to promote relaxation and improve sleep. Diffuse essential oils or use a scented pillow spray to create a calming environment in your bedroom. The soothing smells can help ease your mind, reducing the intensity of overthinking. Simple light some intense sticks in your room to make your mood feel happy and soothing. - Limit Naps During the Day
While naps can be a great way to recharge, napping too late or too long during the day can make it more difficult to sleep at night. If you struggle with overthinking at night, try limiting naps to the early afternoon and keep them to around 20-30 minutes to avoid disrupting your sleep schedule. If you’re habitual of taking a nap in the afternoon or anytime during the day, then please try to make it really short and especially do not take a nap in the evening at least 4 hours before going to bed. Else, it will make you feel difficult to sleep at night. - Reflect on Your Day with Gratitude
Before attempting to sleep, take a few minutes to reflect on the positive aspects of your day. What went well? What are you grateful for? This can help shift your focus from overthinking to a mindset of appreciation and contentment. Gratitude has the power to calm anxious thoughts and promote a sense of peace before bed. Most of us think about the bad stuff at night, in bed – that did not happen. We tend to think what failures we went through, about the grudges, about losses, – I mean, mostly about the negative stuff that we faced that day. Most of us do it. But we need to change it especially at night because it’s the most crucial time as our subconscious mind is going to be ready to feed in the programs. So, always think positive and be thankful to the universe or God for every single thing you’ve got in your life – your body parts, your eyes, nose, ears, lips, hands, legs. Be thankful for the car, house, room, job, business, friends, parents etc. - Use Mantras or Affirmations
Repeating a calming mantra or affirmation can help center your mind and prevent overthinking. Phrases like “I am safe,” “I am at peace,” or even “Om Namah Shivaya” (a mantra used to honor Lord Shiva) can guide your focus and create a sense of spiritual connection. If you’re seeking inner peace, practicing how to worship Lord Shiva through repetition of his name can be incredibly soothing for the mind. Just keep on repeating or chanting a mantra you like and keep your mind busy; it’s also called mindfulness. - Try Guided Sleep Stories
If your overthinking is more about racing thoughts than specific worries, you might benefit from listening to a sleep story. These are calming, slow-paced narratives designed to distract your mind from negative thoughts and guide you into a restful state. Listening to a soothing voice telling a peaceful story can help shift your attention and let you drift off to sleep.
Incorporating these tips into your bedtime routine can significantly reduce overthinking and promote better sleep. You must try a few and then select one which suits you best and I’m sure you’ll be able to sleep peacefully and properly with comfort and relaxation. We have got 100% results in our center from our team who have used these tips.
Whether you turn to deep breathing, meditation, or even learning how to worship Lord Shiva for inner peace, there are many ways to calm the mind before bed. It depends on person to person, which method suits you best and which one is easier for you and your mind to use.
Just as devotion to Lord Shiva can help clear the mind, developing a sense of gratitude, mindfulness, and relaxation techniques can ease your overactive thoughts, guiding you into a restful and peaceful slumber.
We hope you liked this article on 15 TIPS: What to do when you can’t sleep because of overthinking. If you still have any questions or concerns, please feel free to comment below and our experts will share some relevant guidance with you.