Ways to Quiet Your Mind at Night and Fall Asleep Faster

You finally crawl into bed after a long day, hoping for some much-needed rest only to have your mind start racing with worries about work, family, or tomorrow’s to-do list. If this sounds familiar, you’re not alone. A 2017 Stress in America survey by the American Psychological Association found that 45 percent of Americans say stress disrupts their sleep.

The good news? You can train your brain to quiet down at night. Here are seven expert-recommended techniques to calm racing thoughts and ease into sleep.

1. Schedule a Mental Check-In During the Day

One reason anxious thoughts surface at night is that we don’t give ourselves time to process them during the day. Instead, they build up and hit us when we finally slow down.

Taking a few moments during the day to check in with your thoughts and emotions can help. Pause between tasks, take a deep breath, and acknowledge any lingering stressors. This simple habit can prevent a flood of worries from taking over at bedtime.

2. Create a Wind-Down Routine

Your nervous system needs cues to shift from alertness to relaxation. Going straight from work emails or an intense TV show to bed can make it hard for your mind to switch off.

Set aside at least 30 minutes before bed for calming activities like:

• Reading a book

• Taking a warm bath or shower

• Practicing gentle stretches or meditation

Reducing screen time is also key blue light from phones and TVs can interfere with melatonin production, making it harder to fall asleep.

3. Keep a Notebook by Your Bed

If your brain won’t stop running through tomorrow’s tasks, try writing them down. Jotting down your thoughts, worries, or to-do lists signals to your brain that they are accounted for, allowing you to relax.

A simple notebook or journal by your bedside can be a powerful tool to clear mental clutter and prevent midnight overthinking.

4. Focus on Gratitude

Shifting your mindset before bed can help reframe anxious thoughts. One simple way to do this is by keeping a gratitude journal.

A 2016 study in Psychotherapy Research found that people who practiced gratitude journaling experienced better mental health than those who simply wrote about daily stressors. Try listing three things you’re grateful for each night to bring a sense of calm and positivity before sleep.

5. Try Aromatherapy with Essential Oils

Lavender has been shown to promote relaxation and improve sleep quality. A 2015 study in the Journal of Alternative and Complementary Medicine found that using lavender before bed helped college students with sleep issues rest more soundly.

To incorporate aromatherapy into your routine:

• Dab a drop of lavender oil on your pillow

• Use a diffuser with lavender or chamomile oil in your bedroom

• Inhale the scent for a few deep breaths before lying down

6. Practice Deep Breathing and Mindfulness

Intentional breathing can activate your body’s relaxation response, slowing your heart rate and easing tension.

Try this simple breathing exercise:

• Inhale deeply through your nose, filling your belly like a balloon.

• Exhale slowly through your mouth, releasing tension.

• Repeat for a few minutes, focusing on the rhythm of your breath.

If your mind wanders, gently bring your attention back to your breath. Some people find it helpful to count breaths or repeat a calming word like "relax" on each exhale.

7. Reframe Anxious Thoughts Instead of Fighting Them

Trying to force your worries away can sometimes make them worse. Instead of battling your thoughts, try shifting your perspective.

If a stressful thought arises, acknowledge it without judgment. Ask yourself, “Is this something I can solve right now?” If not, remind yourself that nighttime is for rest, and problem-solving can wait until morning. Approaching your thoughts with curiosity rather than frustration can help you let go more easily.

The Power of a Calmer Mind

If bedtime anxiety keeps you tossing and turning, incorporating just a few of these techniques into your evening routine can make a significant difference. By creating space for relaxation and training your mind to release worries, you can set yourself up for deeper, more restful sleep.

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