How to Stop Overthinking at Night
What happens when you overthink? Do you feel exhausted… yet your mind just won’t turn off. At Santos Counseling, we work with kids and adults who experience anxiety and overthinking. Our clients often tell us that even when they try to sleep, the brain keeps going. If this sounds familiar, you’re not alone. Overthinking at is one of the most common struggles people face when trying to sleep.
If overthinking is impacting your life and sleep, our Greensboro therapists can help you build tools that actually work
Why Overthinking Happens at Night
For most of us, overthinking happens while we are lying in bed. It’s the one place that we all go to for rest and recovery.
Picture this: you’re lying in bed. It’s 11:35 at night. You are thinking and replaying conversations from earlier in the day. The thoughts grow, and before you know it, you are now worrying about tomorrow. Your body feels tired and ready for sleep, yet your mind is wide awake. It just won’t stop.
3 Reasons Overthinking Happens at Night
- Less distraction. This means that your thoughts grow and grow.
- Anxiety reaches a high point when the room becomes quiet.
- The brain shifts into “problem-solving mode.”
3 Steps To Getting Better Sleep and Reducing Overthinking
1. The brain: Begin the processing by releasing what is in your mind. You can do this using a notebook and writing down your thoughts. For instance, you may grab a notebook and write: “I’m worried about my project.”
2. The sleeping area: The next step is focused on evaluating your sleeping area. Take a moment to see what you can shift or move around to create a calm space. This may mean that you dim the lights, change the texture of the covers, or turn the fan on.
3. The routine: In step three, you are going to create a wind-down routine. The goal is to use this routine as a way to signal your brain it’s time to sleep. A common wind-down routine can include: taking a hot bath, doing light yoga stretches, brain dump writing exercise in a journal, and deep breathing until you fall asleep.
7 Therapist-Backed Techniques
Below are 8 techniques that can be supportive in navigating anxiety and overthinking. Working with a counselor can provide you with a safe and constructive space to utilize the techniques effectively.
- Brain dump journaling
- CBT thought reframing
- Progressive muscle relaxation
- Sleep hygiene routine
- Limit caffeine
- limit screentime
- Grounding exercises
- Consistent sleep schedule
Listen To The Counseling Podcast
This podcast episode of The Couch is all about anxiety and overthinking. Listen to learn what overthinking is, why we do it, and how to manage it effectively. CLICK HERE to subscribe and listen to the podcast.
What doesn't help with overthinking at night and sleep?
What people often struggle with is breaking the cycle of overthinking. When you try to force yourself to sleep or do things like scroll on your phone, the cycle can be reinforced. This can then make you feel more anxious and increase the difficulty of attaining sleep.
Why does anxiety hit at night?
Anxiety often increases at night because the brain has fewer distractions and more time to process thoughts. The body is also tired at night, which makes it more challenging to use coping skills.
Should I stay in bed if I can’t sleep?
If you are not able to sleep, try speaking with a licensed counselor. Please contact us. At times, getting out of bed at night when you are not able to sleep can make it challenging to return to sleep because the body may reset itself.
Does therapy help?
Yes. CBT, among other evidence-based techniques, may be effective for overthinking and sleep issues. Take a look at a few helpful resources on the topic:
When should I schedule an appointment?
If:
- You’re losing sleep regularly
- Anxiety is impacting your daily life
- You feel stuck in your thoughts
- You are ready for a healthy change
Therapy can help break the cycle of overthinking and poor sleep. If overthinking is keeping you up at night and making it difficult to be present during the day, please know that you don’t have to handle it alone. Our Greensboro counseling team specializes in anxiety, sleep, and stress management.
