How can I stop overthinking before sleeping?
Every night I lie in bed and my brain just won't shut up. I think about work, conversations I had, things I need to do tomorrow, stuff I said 5 years ago. It takes me 1-2 hours to fall asleep and I'm exhausted every morning. I've tried meditation apps but they don't work for me.
1 Answer(s)
I totally get this. Meditation apps don't work for everyone, especially overthinkers, because trying to "clear your mind" just makes you think more about clearing your mind. Here's what actually works for most people.
Try the "brain dump" method. Keep a notebook by your bed. Before you lie down, write down everything that's in your head — tasks, worries, random thoughts. Just get it all on paper. This works because your brain stops looping when it knows the information is saved somewhere safe.
Second, set a "worry window" earlier in the evening. Give yourself 15 minutes at 7 PM to think about all your worries on purpose. When they come up at 11 PM, tell yourself "I already thought about this at 7, I'll deal with it tomorrow."
Third, your room temperature matters. Keep it cool, around 65-68°F. A warm room makes overthinking worse.
Finally, stop looking at your phone in bed. The blue light plus the content is a recipe for an active brain. Read a physical book instead — something boring, not a thriller.