How to Reduce Racing Thoughts at Night

Ways to quiet your mind and relax so you can get to sleep

If your mind is racing, it may seem like you'll never fall asleep. Racing thoughts at night can be hard to "turn off," since they can only perpetuate the stress or anxiety that caused them in the first place.

Lying awake in bed is unlikely to help. In fact, it's likely to make matters worse. Managing stress, unwinding before bed, and using distraction and relaxation techniques, however, can help you slow your thoughts and get a better night's sleep.

This article walks you through these strategies for reducing racing thoughts at night.

ways to reduce racing thoughts at night

Verywell / JR Bee

Schedule "Worry Time"

Scheduled worry time is a point in your day when you sit down and list what is causing you stress and anxiety, as well as some actions you can take to help address them.

For example:

 Concern Solution
Messy house Create a chore chart for family members
Paying for college Call financial aid office
Overbooked schedule  Set up a carpool

By writing down your stressors and creating an action plan, you help yourself:

  • Put a name to the sources of stress
  • Release worries from your mind
  • Find ways that the stress can be relieved
  • Enjoy a sense of accomplishment when you tackle and review your tasks

If thoughts related to the stress present themselves at night, you can respond by simply telling yourself, "I don't need to think about this right now. Instead, I will think about it tomorrow during my scheduled worry time."

These affirming thoughts can shut down racing thoughts and allow you to get to sleep.

Address Your Stressors

Rather than being overwhelmed, break your stressors down into manageable chunks—and then get to work.

Here's an example: If you have a major project due at work in two weeks and feel overwhelmed or don’t know where to begin, identify the components causing your anxiety and make them part of the action plan. For instance:

  • Review the files
  • Speak with your coworker
  • Schedule a meeting
  • Draft the proposal
  • Finalize the presentation

As you accomplish the tasks day by day, you cross them off. Eventually, you can remove the stressor itself from the list.

Spend about five minutes before bed writing a quick to-do list for your days ahead. Research suggests this may help some people fall asleep faster. Tell yourself that you wrote down your tasks and you can revisit them tomorrow.

What If I Can't Cross Off a Task?

There may be some items on the list that have no apparent resolution. This ambiguity may cause additional anxiety and zap your energy throughout the day.

If you find yourself stuck in this loop, tell yourself to let it go and come back to it tomorrow. There are other things you can focus on today.

A solution may become clearer with time. And since the item is written down, you don't have to worry that you'll forget about it.

Prepare for Sleep

It can be helpful to set aside intentional time to relax before bed to make the night a relaxing time. Good sleep hygiene involves stopping certain activities and establishing a familiar routine that tells your body it's time for sleep.

Disconnect

Your circadian rhythm is the internal clock that tells you when it's time for sleep. These internal rhythms can be thrown off by several things, including lack of sunlight and too much blue light from computer screens.

A few hours before bed, turn off screens, including:

  • Computers
  • TV
  • Phones

In addition, put your work aside and disengage from social media. There will always be more to do, but you have done enough for today. Now it's time to relax and prepare for sleep.

Spend at least 30 minutes, or perhaps as long as one or two hours, unwinding, and decompressing before bedtime.

Relax

Fill this time with relaxing activities, such as:

  • Reading
  • Listening to calming music
  • Stretching
  • Taking a shower or bath
  • Meditating or praying

You may find that establishing a nighttime ritual that incorporates some of these activities sends your body signals that it's time to wind down.

Right before bed, or if you find yourself awake at night, you might try some other relaxation techniques, including:

These can distract you from the effort of trying to fall or stay asleep. They can also reduce racing thoughts at night.

If You're Still Struggling

If you continue to struggle with sleep, speak with your healthcare provider about additional treatment options.

For example, you might benefit from cognitive behavioral therapy for insomnia (CBTI), medications to relieve anxiety, or sleeping pills for insomnia.

Our Doctor Discussion Guide can help you start that conversation.

Insomnia Doctor Discussion Guide

Get our printable guide for your next healthcare provider's appointment to help you ask the right questions.

Doctor Discussion Guide Man

Summary

Stress and anxiety can cause racing thoughts at night that prevent you from getting the sleep you need.

By identifying your stress, scheduling time to attend to your worries, and establishing a healthy bedtime routine, you may be able to avoid racing thoughts and sleep more soundly.

3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Newman MG, Llera SJ. A novel theory of experiential avoidance in generalized anxiety disorder: a review and synthesis of research supporting a contrast avoidance model of worryClin Psychol Rev. 2011;31(3):371–382. doi:10.1016/j.cpr.2011.01.008

  2. Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL. The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity listsJournal of Experimental Psychology: General. 2018;147(1):139-146. doi:10.1037/xge0000374

  3. Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV. The inner clock—Blue light sets the human rhythmJ Biophotonics. 2019;12(12). doi:10.1037/xge0000374

Brandon Peters, M.D.

By Brandon Peters, MD
Brandon Peters, MD, is a board-certified neurologist and sleep medicine specialist.