Why does your mind race at night?
At night there are fewer distractions, so worries and plans get louder. If you are anxious or stressed, your body can also stay on alert, which makes it harder to switch off.
1. Write it down
The NHS suggests that if you often worry in bed, you write a list of what you need to do tomorrow before you go to sleep. Getting it on paper helps your mind let go.
2. Set a worry time
The NHS suggests a set time each day to go through your worries. When a worry comes up in the evening, tell yourself it can wait until then. See relaxation techniques for anxiety.
3. Slow your breathing
Breathe in gently and out for longer. Each time your mind wanders, notice and return to your breath without judging yourself. Our wind-down routine shows one way.
4. Get up if you cannot sleep
If you are still awake after about twenty minutes, the NHS suggests getting up, doing something calm in dim light, and going back to bed when you feel sleepy. Avoid checking the clock or your phone.
How do you run a worry time step by step?
Pick a time earlier in the day, ideally not close to bed, and set aside fifteen to twenty minutes. Write down every worry that comes to mind. Next to each, ask whether there is something you can do. If there is, write one small next step. If there is not, write that down too. Then close the notebook.
When worries come up later, remind yourself they have a place and a time. This takes practice, so be patient with yourself.
What is a brain dump, and how does it help?
A brain dump is writing down everything on your mind, without organising it: tasks, worries, ideas. Doing it in the evening, away from bed, means your mind no longer has to hold everything. Add a short to-do list for tomorrow and leave the notebook outside the bedroom.
Why does checking the time make it worse?
Looking at the clock when you cannot sleep tends to start a new round of worry about how little sleep you will get. Turn your clock away or keep your phone out of reach, and focus on slow breathing or a body scan instead.
What if the worries feel too big for self-help?
If you are worrying a lot, most days, or if it is affecting your sleep and your mood, speak to your GP. In England you can refer yourself to NHS talking therapies. Self-help tools work well alongside that support.
When should you get help?
If worry or poor sleep go on for weeks, or affect your day, speak to your GP. In England you can refer yourself to NHS talking therapies. If you feel you cannot cope, call Samaritans free on 116 123.
Common questions
Why do I overthink more at night?
There are fewer distractions, and tiredness can make worries feel bigger. It is common.
Does a to-do list really help?
Many people find that getting tomorrow's tasks on paper helps them stop going over them in bed. It is an NHS suggestion.
What if I wake at 3am with worries?
Try slow breathing, and if you are still awake after about twenty minutes, get up and do something calm. A body scan can help too.