How to calm an overactive mind at night: tips for better sleep

Do you often find yourself lying awake at night, your mind racing with thoughts? An overactive, overthinking mind can make it hard to fall asleep and stay asleep. If you’re struggling to switch off at night, here are some tips to help calm your mind and ease into a restful sleep.

1. Create a relaxing bedtime routine

Having a consistent, calming routine before bed can signal to your brain that it’s time to wind down. Try activities that help you relax, like reading a book, taking a warm bath, or listening to calming music. Stick to this routine every night to create a sense of calm and predictability.

2. Practise deep breathing or meditation

Deep breathing exercises and meditation can help slow your thoughts and bring a sense of peace to your mind. Try inhaling slowly for four counts, holding for four, and exhaling for four. Focusing on your breath helps shift your attention away from racing thoughts and relaxes your body. Guided meditation can also be a useful tool to help you relax, there are lots on YouTube if you search “guided meditation for relaxation”. 

3. Write down your thoughts

If your mind is buzzing with worries or to-do lists, try writing them down before bed. Keeping a journal or making a list of things on your mind can help “offload” those thoughts, giving your brain permission to let go and rest.

4. Limit screen time before bed

The blue light emitted by phones, tablets, and computers can stimulate your brain and make it harder to fall asleep. Try to avoid screens at least an hour before bed. Instead, opt for calming activities like reading a physical book or practising gentle stretches.

5. Create a peaceful sleep environment

Make your bedroom a restful space by keeping it dark, quiet, and cool. You can also use white noise machines or calming sounds if outside noise is an issue. A peaceful environment can help signal to your brain that it’s time to relax.

6. Practise gratitude or positive thinking

At bedtime, focus on something positive. Reflect on a few things you’re grateful for from the day, no matter how small. Shifting your focus to positive thoughts can help reduce anxiety and calm your mind.

An overactive mind can make falling asleep difficult, but these simple techniques can help ease the mental chatter. With practice, you’ll find it easier to quiet your thoughts and drift off into a more peaceful, restorative sleep. Remember, consistency is key, so stick to your calming routine to give your mind the rest it deserves.