Why Can’t I Switch My Brain Off at Night?
You feel tired. You go to bed. Then suddenly your mind seems wide awake.
You feel tired. You go to bed. Then suddenly your mind seems wide awake.
You might start thinking about work, money, family, something you said earlier in the day or everything you need to do tomorrow. Sometimes completely random thoughts seem to appear from nowhere.
The harder you try to stop thinking, the busier your mind seems to become.
If this sounds familiar, you’re certainly not alone.
Why does my mind become busy at bedtime?
During the day, there is usually plenty competing for your attention.
Work, conversations, travelling, looking after other people, phones, television and everyday tasks can keep your mind occupied.
Bedtime is different.
Things become quieter and there are fewer distractions. Thoughts or worries that were pushed into the background during the day can suddenly feel much more noticeable.
Stress can make this particularly difficult. If you have been under pressure, your mind may still feel alert even though you are physically tired.
Why do I keep replaying things?
A busy mind doesn’t always focus on tomorrow.
You might replay a conversation from earlier and wonder whether you said the wrong thing. You may think about something that happened years ago, imagine different outcomes or repeatedly go over a problem you cannot resolve tonight.
This can turn into a loop:
Thinking → worrying about the thought → trying to stop thinking → becoming frustrated → thinking even more.
Then another worry appears:
“If I don’t fall asleep soon, I’ll be exhausted tomorrow.”
That pressure can make relaxing even more difficult.
What can I try?
The aim isn’t necessarily to make your mind completely empty. Trying to force thoughts away can sometimes make you focus on them even more.
Instead, try giving your mind somewhere else to go.
You could:
- write down things you need to remember tomorrow
- make a short list of anything you need to deal with
- remind yourself that a problem doesn’t have to be solved tonight
- try slow, comfortable breathing
- focus your attention on something neutral, such as the feeling of the bedding or sounds around you
- create a short period before bed when you deliberately start slowing things down.
If one particular worry keeps returning, writing it down can sometimes help. You are not ignoring it. You are simply deciding to come back to it when you are better placed to deal with it.
Try not to fight with sleep
Watching the clock and calculating how many hours you have left can quickly increase the pressure.
Try to avoid turning sleep into a test you have to pass.
If you are lying awake for a while and becoming increasingly frustrated, it may help to get up and do something quiet and relaxing until you begin to feel sleepy again.
The goal is to help your brain associate bed with rest rather than hours spent worrying about whether you are sleeping.
What if this keeps happening?
An occasional busy night is common.
If racing thoughts regularly stop you sleeping, it may be useful to think about what is happening during the day too.
Are you under unusual pressure? Is there something you are worrying about? Has your mood changed? Are money, work, relationships or another life problem occupying your thoughts?
Sometimes improving sleep means addressing what is keeping your mind busy rather than concentrating only on bedtime.
If sleep problems continue or are having a significant effect on everyday life, consider speaking to your GP.
Stress and Poor Sleep
Understand how pressure during the day can follow you into the night.
Anxiety and Sleep
Explore the relationship between anxiety and difficulties sleeping.
Creating a Worry Diary
A simple way of getting recurring worries out of your head and onto paper.
Creating a Better Bedtime Routine
Practical ways to create a calmer transition between your day and sleep.
General information only. This is not a diagnosis or a substitute for professional healthcare advice.