You’re exhausted, you get into bed, and you’re ready to drift off to sleep.
Unfortunately, your brain decides it’s the perfect time to replay every embarrassing moment from the past 10 years, worry about things that haven’t even happened yet, and start random debates with itself. If overthinking at night keeps you from getting the rest you need, you’re not alone. Some people struggle to turn off their thoughts because of stress, overstimulation, or simply bad nighttime habits. But the good news is, you can train your mind to slow down and actually rest. Here’s how to finally quiet your brain and get the sleep you deserve.
1. Create a nightly wind-down routine.
Rushing from a busy day straight into bed is like slamming on the brakes while driving full speed — it’s hard for your brain to just stop. A wind-down routine signals to your mind that it’s time to slow down, making it easier to transition into sleep.
Dim the lights, read a book, take a warm shower, or listen to calming music. Doing the same things each night helps train your brain to associate those activities with sleep, making it easier to drift off naturally. Over time, this routine becomes a cue for your body to start relaxing, helping you avoid late-night overthinking.
2. Write down whatever it is that’s keeping you awake.
If your mind won’t stop racing, get those thoughts out of your head and onto paper. Whether it’s worries, reminders, or random thoughts, writing them down can help you process them and let them go.
Keep a notebook by your bed and do a quick “brain dump” before you try to sleep. Jotting down your thoughts reassures your mind that you won’t forget them, which helps ease anxiety. It also gives you a chance to reflect on what’s actually important, rather than getting stuck in a loop of unnecessary worrying.
3. Try the 4-7-8 breathing technique.
If your brain is wired, focusing on your breathing can help slow it down. The 4-7-8 method is a simple way to trigger relaxation, using deep breathing to calm your nervous system.
Breathe in through your nose for four seconds, hold for seven seconds, and exhale through your mouth for eight seconds. Repeat a few times, and you’ll likely feel your body start to relax. The longer you focus on your breath, the less space your brain has to entertain racing thoughts, making it easier to fall asleep.
4. Stop scrolling before bed.
It’s tempting to unwind with social media, but staring at your phone right before bed keeps your brain stimulated. The blue light from screens tricks your body into thinking it’s still daytime, making it harder to feel sleepy. On top of that, scrolling through news, messages, or endless TikToks can leave your brain overstimulated when it should be powering down.
Try switching to a book, a podcast, or even a few minutes of meditation instead. Your mind will have a much easier time letting go of stress when it’s not being bombarded with new information right before bed.
5. Use the “paradoxical intention” trick.
Ever notice that the more you try to fall asleep, the harder it gets? This is where paradoxical intention comes in — it’s a psychological trick where you do the opposite of what you’re trying to achieve.
Instead of forcing yourself to sleep, tell yourself to stay awake and keep your eyes open (without using your phone or turning on lights). By removing the pressure to fall asleep, your brain actually starts to relax, and sleep comes naturally. Many people find this technique helpful when anxiety or overthinking makes it impossible to wind down.
6. Get out of bed if you can’t sleep.
Lying awake for hours makes your brain associate your bed with restlessness instead of sleep. If you’ve been tossing and turning for more than 20 minutes, get up and do something calming. The key is to avoid stimulating activities — no bright screens, work tasks, or anything that gets your brain fired up.
Try stretching, reading, or listening to soft music. When you start feeling drowsy, go back to bed and try again. This trains your brain to see your bed as a place for sleep, not a place to stress about why you’re not sleeping.
7. Use a guided meditation or sleep story.
Sometimes, the best way to stop your brain from overthinking is to give it something else to focus on. Guided sleep meditations and bedtime stories for adults can help redirect your thoughts and ease you into sleep.
Apps like Calm and Headspace have plenty of options designed specifically to quiet your mind at night. By following a soothing voice or calming story, your brain has less space to run through your to-do list or replay awkward conversations from years ago.
8. Try progressive muscle relaxation.
If tension is keeping you awake, progressive muscle relaxation can help your body and mind unwind. It involves slowly tensing and then relaxing different muscle groups, starting from your toes and working up to your head.
This method helps release physical stress and signals to your brain that it’s time to rest. By the time you finish, you’ll likely feel a lot calmer. It’s especially useful if anxiety or stress makes your body feel tight and restless at night.
9. Keep your bedroom cool and dark.
Your sleep environment plays a huge role in how easily you drift off. A room that’s too warm, too bright, or too noisy can make it nearly impossible to relax. Studies show that a cooler room (around 16 to 18 °C) helps signal to your body that it’s time for sleep.
Blackout curtains, white noise machines, or even something as simple as turning off unnecessary lights can make a big difference. If your brain is struggling to switch off, making your bedroom feel like a cosy, peaceful space can help.
10. Stop stressing about sleep.
Ironically, one of the biggest things keeping people awake is worrying about not getting enough sleep. The more you stress about it, the harder it is to drift off. Watching the clock, counting the hours until your alarm goes off, or mentally calculating how tired you’ll be tomorrow only makes things worse.
Instead, remind yourself that even lying in bed and resting is still beneficial. Let go of the pressure to fall asleep instantly, and you might just find that sleep comes naturally when you stop forcing it. Focusing on relaxation rather than “falling asleep fast” can make all the difference in how quickly your brain quiets down.
