How to Stop Thinking Too Much at Night So You Can Sleep - Mellowed (2023)

Frantic thoughts, the stress of the day and anxiety in the morning are common reasons why you stay up at night. Overthinking is a common trap that almost everyone falls into, especially when the rest of the world is asleep. Fortunately, there are some things you can do to calm down and relax.

Why Some People Think Too Much At Night

In today's fast-paced world, most people get overstimulated and rush from one thing to another. We don't have time to process everything, which is one of the reasons nighttime thinking is so common. Your brain is on overload trying to make sense of everything from the sounds, smells, sights and everything else you've experienced throughout the day.

Add in external stressors like a hectic schedule, relationship struggles, or financial worries, and you have the perfect overthinking storm. Even internal stressors like negative self-talk or unrealistic standards for yourself can cause you to overanalyze at night.

How to stop thinking too much at night so you can sleep

There are some ways to clear your head of thoughts and worries so that you can finally relax and fall asleep.

Talk to someone you trust

Sometimes just talking can clear your overworked mind and help you process things more efficiently. If you have a friend you trust and who is willing to listen to you, try talking to them about what you are thinking and feeling. Make sure they know if you want advice or just want them to listen.

If you don't have anyone in your life to talk to or prefer to discuss things with a professional, there are helpful options like online therapy. Many of them allow you to message your therapist whenever you need to vent, which can be very helpful.

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Just like talking about it, journaling has its own benefits. You can write about what happened during the day, what worries you or what you hope for. Whatever you need to get out of your head, write it down and see if it helps or not.

If you are new to journaling,these magazinescan help you master it.

to meditate

When you think too much, you worry about the past or the future, but not the present moment. Meditation helps bring your attention back to the here and now, banishing your anxious thoughts. While there are many ways to practice mediation, the easiest way to start is to sit comfortably still with your eyes closed and focus on one thing. It could be a word, an image, a sound, your breath or anything else.

Intrusive thoughts are normal, so instead of repressing them or being negative about them, just acknowledge them as if you were beckoning to them, and then imagine yourself being blown away by the wind. Go back to what you were focusing on, rinse and repeat for as long as necessary. For more meditation ideas, seethis post.

Recognize the things and people you are grateful for

Gratitude increases overall happiness and can help refocus your attention on the good things in your life instead of all the things you worry about or overanalyze. Just saying three things you are grateful for can make a big difference in your current state of mind and mood. Take it a step further and say your gratitude out loud or use aGratitude Diary.

Use visualization techniques

You are already using visualization when you are overthinking it, so you can use it to ease your anxiety and relieve stress as well. By focusing on more positive and relaxing images or experiences, you can stop thinking about your feet. Imagine your happy place, or somewhere like the beach, and pay close attention to the sights, smells, sounds, and sensations until you feel calm.

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has more depthVisualization techniques that help reduce anxietyYou can also try symptoms.

practice breathing exercises

Breathing exercises are incredibly effective at reducing stress and calming the mind. Try one or two at a time as part of your nightly routine and even in bed. Something as simple as taking a slow breath in for five seconds and breathing out through your mouth for another five seconds can slow your thoughts down.

To beBreathing techniques to reduce stressthis is itBreathing exercises for insomniaare more than enough to get you started.

Write your to-do list

If you're dreading a certain project or what you have to do the next day, try writing it all down on a to-do list. Getting it out of your head and onto paper can help you relax knowing you won't forget. You can take it a step further and break each of your projects (no matter how big or small) into digestible tasks so they don't feel so intimidating or mind-boggling.

do yoga

One of the best ways to relieve stress and cure overthinking is to practice yoga. Aftermayo clinic, it can even help you manage symptoms of depression and anxiety, as it requires both physical and mental components. There are many specific yoga poses you can try, however.These yoga poses to relieve stressThey are a good start to clear your head and relieve stress.

stepping out

Sometimes the best thing an angry mind can do is walk away. Moving your body gives you something else to focus on while you get tired and helps your mind relax. the exercise wasproven to improve sleep and reduce insomniabut it should be done a few hours before bed, as it is stimulating and increases heart rate.

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turn off the screens

As tempting as it is to be distracted by social media or TV, it just gives your brain more to process and encourages overthinking. Plus there's the blue light from electronicsproved to be insomniac. Avoid insomnia by turning off screens at least an hour before bed and opting for a relaxing activity.

Create a relaxing environment

A peaceful environment that makes you feel comfortable and safe can help your brain relax and reduce your anxiety. Simple things like using an essential oil diffuser, turning on a sound machine, and snuggling up in your favorite blanket can keep you from worrying.

make peace with your day

If you find yourself overanalyzing something that happened (like saying something wrong or looking silly in front of someone), try to make peace with it. Playing the situation over and over like a broken record isn't going to change anything or help fix it. Accept what happened, learn from it, and remember that what's done is done... and everything will be okay, whatever happens.

Stop telling yourself you're overthinking

As easy as it is to be ashamed of overthinking and pondering how to stop, it is self-defeating. It focuses on what you want to stop (thinking too much), making it harder to get over it. Instead, choose to give yourself grace and try some calming positive affirmations.

Know when to get support

If you've tried everything but still can't turn your brain off or settle down, try talking to your doctor or a sleep specialist. They can identify the underlying reasons for your insomnia and suggest some solutions.

Other Ways to Not Think Too Much at Night

It is important to accept that overthinking cannot be completely cured. As humans, we will always wonder what would happen and have a certain level of fear of something. However, there are other ways to not think too much at night.

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  • Implement a relaxing nighttime bedtime routine filled withrelaxing activities to help you unwindand transition to sleep

  • learn howget things out of your headin a healthy way and before they lead to overthinking

  • Correctmanage your stressAll day

  • Schedule a "worry time" where your only goal is to do a brain dump, and then how you go about doing those things

  • Find out what's worth worrying about andhow to stop worryingabout things that don't matter

  • find moreWays to relax your mind, slow down your thoughts andHow to Stop Overanalyzing Everything

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Unfortunately, overthinking is something you will experience at various times in your life, especially during times of high stress. However, there are ways to quiet your mind so you can focus more on what's really important and get some sleep.


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