How to Stop Overthinking at Night: 7 Tricks That Actually Work

Ever found yourself staring at the ceiling, mind racing with everything from emails you forgot to send to awkward moments from 2009? You’re not alone. Nighttime overthinking is a classic symptom of anxiety, ADHD, and burnout—and it's brutal.

The good news? You can train your brain to shut up (kindly) with some simple but powerful strategies from Cognitive Behavioral Therapy (CBT).

In this post, we’ll walk you through 7 science-backed ways to stop the spiral and finally get some sleep.

What Causes Overthinking at Night?

When everything’s quiet and there are no more tasks distracting you, your brain finally gets to process the day—or every day you’ve ever lived. If you struggle with anxiety, ADHD, or perfectionism, this can become a full-blown analysis loop.

Common triggers include:

Mental clutter or unresolved decisions
Fear of forgetting something important
Social anxiety hangovers (“why did I say that?”)
Worrying about tomorrow
Judging yourself for not being asleep yet

CBT helps by interrupting unhelpful thought loops and training your brain to respond differently.

1. Use a Thought Dump Before Bed

Think of it as a “brain vomit” journal. Before you get into bed, take 5–10 minutes to write down everything swirling around in your head—no editing, no judgment.

Why it works: It gets the thoughts out of your head and onto paper, reducing cognitive load.

Try this:

Keep a notebook by your bed
Write: “Here’s what I’m thinking about…” and just go
Optional: Categorize them (To-Do, Worry, Random, Regret)

2. Do a Mental Rewind, Not a Spiral

Instead of spiraling through everything that went wrong, deliberately review your day like a highlight reel.

CBT trick: Look for moments that made you feel content, accomplished, or connected.

Why it works: It shifts attention from threat-monitoring to memory integration. The brain likes closure.

3. Challenge the Thought, Don’t Follow It

When your brain throws you an unhelpful “what if,” challenge it like a debate opponent:

“Is this thought true? Is it helpful? Would I say this to a friend?”

Why it works: This breaks the automatic loop and forces cognitive distance.

Use the CBT ABC Model:

Activating event: I forgot to reply to a client
Belief: They think I’m incompetent
Consequence: I feel anxious and restless
Challenge the belief: Is there evidence? Could there be another explanation?

4. Create a Worry Window

Give your worries a scheduled time slot—just not at midnight.

Try this:

Pick a consistent 15-minute time each afternoon
Write down what you’re worried about
When thoughts come up at night, tell yourself: “I have a worry appointment tomorrow.”

Why it works: This trains your brain that bedtime isn’t the right time to problem-solve.

5. Ground Yourself in the Present

Use your senses to return to the here and now:

Feel your sheets
Name 3 things you hear
Notice your breath

Or try this 5-4-3-2-1 grounding method:

5 things you can see
4 you can touch
3 you can hear
2 you can smell
1 you can taste

Why it works: Mindfulness slows down racing thoughts and activates the body’s relaxation response.

6. Use a Boring, Predictable Sleep Routine

CBT for insomnia (CBT-I) teaches that a consistent wind-down routine is key.

Try:

Same bedtime every night
No screens 30–60 min before bed
Low-stim activities (read, stretch, light journaling)
A specific “signal” to cue your brain for sleep (e.g., turning off a certain lamp)

Why it works: Predictability helps reduce anticipatory anxiety.

7. Use Self-Compassion Instead of Self-Criticism

Instead of, “Why can’t I just sleep like a normal person?” try:

“It makes sense I’m wired right now. I’ve had a lot on my mind.”

Why it works: Harsh self-talk increases cortisol and makes it even harder to relax. Compassion lowers arousal and builds emotional safety.

Final Thoughts

If overthinking at night is a regular battle, you’re not broken—you’re probably overwhelmed. CBT isn’t about stopping thoughts, but changing your relationship to them.

Try one or two of these tips for a week and see how your sleep—and self-talk—shift.

FAQs

Q: What causes overthinking at night?
A: It’s often triggered by unresolved worries, anxiety, or a lack of distraction. Your brain finally has space to overanalyze.

Q: Is overthinking a symptom of ADHD or anxiety?
A: Yes—both conditions are linked to racing thoughts and difficulty winding down, especially without structure.

Q: Does journaling before bed really help?
A: Yes! It externalizes thoughts, reduces rumination, and improves sleep onset for many people.

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