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.
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.
For example, you could start with your toes, then move to your calves, thighs, and all the way up to your shoulders.
Try to read until you can feel yourself getting sleepy and then try closing your eyes again. [4] X Research source Although you need light to read, try to keep the lights low and dimmed if you can to keep the environment sleep-friendly.
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.
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.
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] X Research source 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.
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] X Research source For some people, medication to help them sleep and stop overthinking can help immensely.
Try to stay consistent and disciplined about your pre-bed routine because the more you practice it, the more helpful it can be.
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.
Do these activities before you go to sleep each night to help you feel calm, relaxed, and less likely to begin overthinking. [14] X Trustworthy Source 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.
