Many years ago, I couldn’t sleep at night because of a runaway mind. Whether I was revolving thoughts, anxious about forgotten tasks left undone at work or just excited about creating something new—my mind was the Energizer Bunny on steroids!
Do you want to know what solved it for me?
Estimated reading: 7 minutes
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Let’s face it: sleep is one of the most essential ingredients of well-being. A night of peaceful sleep renews us and recharges our daily courage. Racing minds and overthinking are common barriers to inner peace and sleeping comfortably.
If you are unable to sleep, you know just how precious a peaceful mind is.
Understanding the causes of overthinking is one thing, but taking consistent action will help you regain your rejuvenating nights. Addressing the mind-body connection rather than relegating the mind is key.
Let’s begin with the why.
Why Do I Overthink and Why Can't I Stop?
Our minds and brains are incredibly powerful computers that process billions of bits of information daily. Until we get stuck in overdrive, we rarely appreciate just how amazing our brains are.
However, one thing our brains are extremely good at is accelerating the speed of any repetitive thought pattern. The more you do something, the greater the strength; habits go on autopilot for maximum efficiency and speed.
Overthinking is an incapacitating behavior—it's exhausting and depletes our well-being, especially in the long term.
I know because it used to be me.
I’d often get up and work through the night or ride my bike for several hours in the middle of the night just to get a few hours of sleep afterward.
The tendency to overthink, especially at night, is often the brain's way of compensating for stress and fears. Studies show that stress triggers can shift the brain into high gear, specifically the frontal cortex.
“The prefrontal cortex (PFC)—the most evolved brain region—subserves our highest-order cognitive abilities. However, it is also the brain region that is most sensitive to the detrimental effects of stress exposure.”
The mind can enter a cycle of excessive thinking when specific triggers activate these pathways.
Understanding the underlying science can lead to more targeted interventions. The mind in high gear often reflects our deep-seated fears, anxieties, and desires.
Related reading: "I Can't Sleep! Best Scientific and Natural Remedies for Insomnia and Restless Sleep."
Emotional Triggers Linked to Overthinking
Your emotions often play a significant role in night-time overthinking. Identifying and learning to quiet these triggers can create a pathway to restful sleep.
Here are five of the most emotional triggers that often keep people up at night and interfere with restful sleep:
1. Anxiety about the future.
Worrying about upcoming events, deadlines, or uncertainties can cause racing thoughts, making it hard to relax and fall asleep. The mind may cycle through various “what if” scenarios, preventing restful sleep.
2. Relationship conflicts.
Unresolved arguments, tension with a partner, or concerns about important relationships can lead to rumination and emotional distress at bedtime. Replaying conversations or reliving confrontations increases arousal that alert the brain that it is unsafe. The mind creates our reality and is especially susceptible as we fall off to sleep.
3. Work-related stress.
Job pressures, unfinished tasks, or concerns about work performance often intrude on sleep. The mind might fixate on to-do lists or rehearse past or future work scenarios instead of winding down.
4. Financial worries.
Money concerns like debt, bills, or job insecurity can trigger anxiety and racing thoughts about financial stability. These stressors may feel more acute in the quiet of night.
5. Health concerns.
Fears about one's health or the health of loved ones can lead to heightened vigilance and difficulty relaxing. Physical symptoms may be amplified, causing further worry and unrest.
Related reading: "Know the Difference Between Healthy versus.Chronic Stress."
Retrain Your Mind: Ways to Calm the Mind and Prevent Overthinking
Exercise and mindfulness have been instrumental for me in getting solid, deep and rejuvenating sleep. I now go to sleep quickly (my husband will attest to that!) and sleep 8-10 hours without interruption… Ha~ after our puppy was potty trained, that is!
Regardless of the originating trigger, below are some remedies that have shown incredible results and are backed by scientific studies.
Mindfulness Practices
Practicing meditation or mindfulness exercises at any time during your day or as part of your nightly routine can calm the mind and body, allowing for deeper, more restful sleep.
Your goal is to be the steward of your mind, training it to serve YOU, not allowing it to control—and destroy—the quality of your sleep or your life!
Due to the brain’s plasticity, it is possible to completely repattern our minds. Whatever we do repeatedly becomes habitual—for better or for worse.
Meditation emphasizes present-moment awareness, which can interrupt the cycle of overthinking and give you back control of your mind. It will take consistent—even relentless—effort, but isn’t a calm mind worth it?
A client of mine came to me on the verge of a nervous breakdown. At my recommendation, she started daily meditation. This one practice totally transformed her mental habits and created a friendly and peaceful mind. It takes stick-to-it-ness, and it's worth it!
Other tools that help to train the mind are guided imagery and visualization. They offer powerful pathways to redirect thoughts, engage your imagination in calming scenarios, and retrain your mind to positive thinking. Creating a serene mental landscape (with consistent practice) allows you to drift into sleep effortlessly.
You can even create a mind movie centered around a serene mind and rejuvenating sleep.
Related reading: “What Is Mindfulness? And Why All the Hubbub?”
Challenge Your Thoughts
Challenging your thoughts is one of the best ways I’ve found to arrest overthinking. Just because you think something doesn’t make it true. We must train our minds to focus on what WE choose, not randomly spin out of control.
When overthinking occurs, actively question the validity of your thoughts. Look for evidence that contradicts your worries and try to develop more balanced and accurate perspectives.
If your thoughts are very intrusive, try saying aloud, “Stop!” or “Be still!” Then, return to the present moment and focus on something pleasant, such as your children’s laugh or a beautiful place you visited recently. For me, my children always brought me back to my joy.
Deep Dive: "Taming Your Inner Critic."
Don’t Underestimate Physical Exercise
Lastly, don’t forget about a well-balanced exercise routine! It’s one of the biggest boosts to well-being and better sleep. Combining activities like yoga and Tai Chi while using mindfulness techniques strengthens their effect and maximizes time in our busy schedules.
The above techniques may seem too simple.
Don’t underestimate them.
One thing is for sure: whatever you tolerate WILL continue!
Overthinking will continue until you challenge it. Practicing these recommendations takes persistence, but it IS possible to acquire inner peace and serenity in your mind.
You CAN master your mind with determination.
Frequently Asked Questions
How can I make my bedroom more sleep-friendly?
Your bedroom environment plays a crucial role in your quality of sleep. Consider implementing calming colors, reducing noise, using comfortable bedding, and avoiding screens to make your bedroom more conducive to sleep.
Pay close attention to unnecessary lighting to furniture arrangement. A thoughtful design can promote a peaceful space for your body and mind to let go and relax.
