How to Keep Thoughts From Racing at Night

Some people have a difficult time shutting their minds down to fall asleep at night, leading to insomnia due to the number of thoughts racing through their heads. This problem is even more pronounced in people who have mental health issues, such as anxiety and depression. When you cannot fall asleep because your thoughts are racing, you end up not getting enough rest and repeating the cycle over again each night. The only way to get the sleep you need is to figure out how to stop those racing thoughts.

Instructions

• 1

  Relax before you go to bed and allow your mind to wind down. Avoid overstimulating activities, such as watching television or using your computer. Instead, read a book or play a board game.

• 2

  Take a bath or relaxing shower before you go to bed. The warm water relaxes your muscles and cues your body that it is time to rest.

• 3

  Watch what you drink before you go to bed. Stimulants, such as alcohol and caffeine, can set your mind racing instead of allowing you to relax and settle in for the night. Avoid drinking anything within an hour of bedtime to ensure you don't wake up to use the bathroom.

• 4

  Create an exercise routine to use every day. Not only will the exercise help make you tired, it will also make your body healthier, which results in better sleep. Even if your routine is taking a walk every evening after dinner, every little bit helps.

• 5

  Write down your worries during the day and set aside a specific time to think over the issues that bother you. The racing thoughts you experience at night are often the result of a busy day that did not allow time for you to consider your concerns. Address these concerns well before bedtime to keep your mind from working on the issues when you want to sleep.

• 6

  Keep your bedroom dark and quiet to promote sufficient sleep. Light and noise send signals to your brain that it is not time to sleep. These signals can make your brain work even when you want to go to sleep.

• 7

  Take deep breaths while you lie in bed waiting to fall asleep. Concentrate on your breathing pattern, taking slow, deep breaths that gradually get deeper and slower. Giving your brain something else to focus on can help avoid racing thoughts.