How do I stop thinking so much when trying to sleep?
Mia Phillips
Updated on April 29, 2026
What to Do When You Can’t Fall Asleep
- Ditch the Devices.
- Schedule Some “Worry Time”
- Create a Routine to Power Down Your Brain.
- Keep a Gratitude List.
- Practice 4-7-8 Breathing.
- Do Progressive Muscle Relaxation.
- Maintain a Consistent Sleep Schedule.
- Get Out of Bed.
When I try to sleep my brain keeps thinking?
Rapid thoughts are often a symptom associated with anxiety. They can make people feel out of control or as if they are going crazy. When it comes to sleep, this effect of anxiety is a cyclical problem. Because your brain struggles to focus when it is tired, it often leads to racing thoughts.
Why does my brain overthink at night?
Why do we overthink at night? Overthinking at night is largely down to the brain processing what has happened to us during the day. Because our days are now filled with so much and we’re taking in more information, we don’t have the gaps to process our thoughts throughout the day.
Can You Stop Your Brain from thinking while you sleep?
“You can’t stop your brain from thinking, but you can distract it by focusing on something neutral,” says Findley. Since digital screens can further disrupt sleep, he recommends analog distractions whenever possible—like reading a physical book.
Why do my thoughts make it harder to sleep?
Frequently, people living with stress, anxiety, depression and insomnia will say that racing, intrusive (unwanted) thoughts make it harder for them to get to sleep than any sort of physical discomfort or pain 1 2. Therefore, when trying to get to sleep, those with insomnia will commonly try to shut out thoughts that are stopping them from sleeping.
Why does my mind not stop talking to me at night?
An overactive mind at night and sleep do not go well together, and it’s because of stress. Stress is also why you want to sleep but your brain won’t stop talking to itself. That’s because when the mind is under pressure, it releases a hormone called cortisol, which is also what the body uses to wake you up in the morning.
Why can’t I shut my mind off?
One final note: Some people with trouble shutting off their mind have a sleep disorder. People with insomnia disorder have persistent trouble with sleep (three nights a week for three months) that impacts their functioning during the day. If you think you might have insomnia disorder, get help.
