How to stop overthinking at night

During the day, work, people and tasks keep the mind busy. At night, that busyness stops, and unfinished thoughts come forward. Tiredness also makes problems feel bigger and solutions harder to see. Then a second worry arrives: "If I do not sleep, tomorrow will be terrible." That worry keeps the mind alert.

1. 1

   Give worries a time earlier in the day.

   Set aside fifteen minutes in the early evening to write down what is on your mind and one next step for each. When a worry comes up at night, remind yourself it has a time and a place.

2. 2

   Make a short wind-down routine.

   Dim the lights, put screens away, and do the same calm things each night, such as a warm shower, light stretching or reading something gentle.

3. 3

   Write it down before bed.

   A notebook by the bed lets you park a thought instead of holding it.

4. 4

   Shift attention to the body.

   Slow breathing, with a longer breath out than in, or noticing the feeling of each part of the body, gives the mind something steady to do.

5. 5

   Do not fight the thoughts.

   Notice them, label them ("This is planning", "This is worrying"), and let them pass, the way you watch cars go by.

6. 6

   Get up if sleep does not come.

   If you are awake for a long while, get up, sit somewhere dim and quiet, and do something calm until you feel sleepy. This helps the bed stay linked with sleep, not struggle.

7. 7

   Keep a regular wake-up time.

   Waking at the same time each day helps your body clock, even after a poor night.

• It happens most nights for weeks.
• You feel anxious, low or exhausted during the day.
• It affects work, study or relationships.
• You rely on alcohol or sleep aids to switch off.

These are good reasons to talk to a professional. Overthinking and sleep problems respond well to approaches such as cognitive behavioural therapy.

We help people with overthinking, anxiety and sleep difficulties, in person at our studio in Nerul, Navi Mumbai, or online from anywhere. If medical causes or medication need to be considered, we work alongside your doctor.

If you are thinking about harming yourself or feel unsafe, please do not wait for an appointment. In India, call Tele-MANAS on 14416 (free, 24 hours), call 112, or go to your nearest hospital. If you are outside India, call your local emergency number.

A quieter night starts during the day: give worries a time, build a gentle wind-down, and respond to thoughts without fighting them. If it does not ease, help is available.