How to Stop Overthinking at Night

Think you need 8 hours? Not necessarily. Many people struggle with overthinking at night, which can disrupt sleep and leave you feeling exhausted the next day. But science shows that your mindset matters more than you think—and there are simple, effective ways to take control.

The Science Behind Overthinking

Research from the Mayo Clinic shows that overthinking activates the amygdala, the brain’s emotional center, making it harder to relax. Additionally, low melatonin levels (the hormone that helps you fall asleep) can worsen this cycle.

3 Practical Steps You Can Try Tonight

• Write down your thoughts: Spend 5 minutes jotting down what’s on your mind. This creates mental space and reduces the pressure to keep thinking about it.
• Practice deep breathing: Inhale for 4 seconds, hold for 4, exhale for 6. Repeat 5 times. This activates your body’s relaxation response.
• Set a ‘worry time’ earlier in the day: Give yourself 15 minutes to think through problems before bed. This trains your brain to let go of them at night.

No time? Try this 60-second version: Take three deep breaths, then write one thing you’re grateful for. It’s a quick reset.

A Surprising Insight

You might think you need silence to sleep, but white noise or soft music can actually help your brain focus less on your thoughts and more on relaxation.

Small changes add up! Start with one step tonight and watch how your mind begins to quiet down. You don’t need a magic pill—just a little science and self-compassion.