How do I stop over thinking at night?

I like to have a notebook by the bedside where I can write down the thoughts on my mind, tasks to do or some other worries. Or it might just be some words of encouragement for myself. Sometimes at night thoughts spiral in my head when I am supposed to be resting and recharging. I think it would help as well when we do something that would get us wind up for sleep. We can read a book or listen to some soothing music for a while to calm us down. It is said that 80% of our worries do not actually come true. But we may be worrying unnecessarily. But it is okay to worry occasionally.

I can try to establish a winding down routine. This could look like turning off all technology, taking a bath, and reading a few minutes from a book. This will help you wind down and hopefully quite down your mind. Meditating has also been shown in studies to quite down the mind and help you overthinking during the night. there are many different types of meditating practices, you can search these up and see which one fits your preference. Journaling also helps to put all those thoughts racing in the head down on paper so they no longer occupy your mental space.

I am a crazy overthinker and this overthinking has definitely affected me in crazy ways. In order to try and stop my overthinking, I have tried various sleeping exercises. The first one is a breathing exercise where I breathe in for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. While doing the 4-7-8 breathing exercise, the mind tends to focus more on the breathing rather than the thoughts. Another similar exercise works with the muscles of the body. Clenching one muscle at a time from your head to your toe and then releasing is really helpful. These methods make you sleepy so that you don't have to stay awake and overthink

When you're always on the go, it can be difficult to shut your mind off at night when you need to sleep. Take some time to reflect on what you're thinking about. Are they about work, school, and life? Or are you getting creative? I find it helpful to make to-do lists for the next day before bed so that I don't have to worry about remembering tasks. Journalling before bed also allows me to release all my thoughts onto paper, regardless of the topic or mood. It can be easy to distract yourself with electronics, but this might just feed into your active mind even more!

I personally listen to music or do something like reading a book. Something that can be used as a healthy distraction until you feel tired enough to go to sleep with less thoughts racing around your head. I know others use art to channel their thoughts into something visual. Adult colouring books are also a good shout if you aren't as artistic but want to do something to calm yourself down. Equally, meditation can also work - guided meditation in particular helps to quieten your thoughts and focus on your breathing instead. It's probably best to avoid your phone although talking to someone on here for example could help in some scenarios.

Some ways to prevent overthinking before bed time is to start meditating, listening to calm peaceful music or beats, or just being aware of your thought process and if you start going down the negative road just stop yourself and ask why they're arising, if there's any validity to it. Meditation allows one to observe the chain of thoughts from an above perspective instead of being stuck in your mindless, never-ending thoughts. It trains your mind to be more conscious and self aware. Breathing exercises help to calm oneself down too. Binaural beats, chants, white sounds are some of the beats found on YouTube for better sleep.

Try to distract yourself with something before you go to sleep, maybe talk with someone you trust before you go to sleep, write down your thoughts and feelings and drink a glass of water. It can get quite hard not to over think at night sometimes as that’s when we tend to get most thoughts come in to our head and we start thinking about lots of things that worry us, try to avoid social media right before you go to bed, do something relaxing before bed, possibly reading a book or having a bit of down time. Try to create a cosy environment too.

I can empathize with this one, and for years trying to “shut off” my brain seemed nearly impossible Night or better, bedtime is supposed to be the time we close out for the day, putting the day behind us, ready to relax and rejuvenate for the next day. This seems impossible most nights, but trying a wind down period prior to going to bed can help. Find something relaxing and mindless, allow yourself an hour of “nothing”, giving your brain a chance to unstimulate itself. When you finally do reach your pillow, remember nothing can be done about anything at that exact moment. Allow yourself that peace, and try to slowly say the word black in your head. Move then to visualizing black, and try to stay with it. Eventually it becomes dark and heavy and sleep can come. Another technique you can try is staying on the number 1. Don’t count up! If you find yourself moving forward in numbers, reset yourself to 1 and stay there, never moving higher:)

If you are overthinking do some measures before going to bed. You can take a cold shower, drink a hot glass of milk or a cup of tea. You can also do some yoga or meditation. Stretching your body and being mindful of your breeding you will relax your muscles and calm your mind. Don't go to bed to late. If your mind is still racing you can try counting down from 100 to 0 while visualizing the numbers. After that you can use some bigger number to count down like 1000. Apart from numbers you can imagine sheeps or some other animals jumping over fence.

Based on my personal experience. Get up, have a nice hot green tea and do some breathing exercises to clear the mind of what may be keeping you up at night. Also, reading a book can help, rather than overthinking about whatever it is you are overthinking about, read a book. You’ll be more likely to be relaxed and less thinking about what you were overthinking about. Take time for yourself! If you feeling you’re overthinking to much, take some time for you! Go for a walk perhaps, take a hot bath, read a book. Relaxation is the main priority