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How can I stop my mind racing when I go to sleep?

24 Answers
Last Updated: 01/29/2018 at 4:36am
1 Tip to Feel Better
United States
Moderated by

Elena Morales, LMHC

Licensed Professional Counselor

I believe silence creates a cycle. With empathic and collaborative therapy, we break the cycle. I help clients feel validated and supported passed anger, shame, and anxiety.

Top Rated Answers
December 18th, 2014 11:41am
I try to calm myself and listen to relaxing music. But what works best for me is coming here in this website and chat with people. It's a really good distraction and helps me forget about my worries.
January 8th, 2015 8:22am
What do you want from your life? Imagine yourself living the life exactly like you wish for, the one where you have everything that you have wanted. Now hold that thought, and stay in that thought. it helps :)
November 27th, 2014 11:33am
Don't try to stop your mind from racing, let it race and allow yourself to think. Take your time and if you feel like your mind is still racing, make a list of all the things you'd like to say and do, sleep over the night and then think about the things again trough a new perspective because a new day has begun. :)
December 29th, 2014 8:28pm
Listening to music usually helps me. It calms my mind right away and I just doze off not long after I begin listening.
November 27th, 2014 6:08am
I think it's pretty normal for your mind to race before you go to sleep. This is normal anxiety. Try and think of positive things and let your mind drift off, and hopefully you'll fall asleep. One thing that helps me sleep way better is exercise - if I find I'm not sleeping well it's usually because I haven't been working out enough.
December 6th, 2014 1:29pm
distraction is the answer! I either listen to music or what really helps me is to write all my thoughts down before i go to bed so my mind feels 'cleaned out'.
December 26th, 2014 9:45pm
think about things that make you happy. stay active during theday so you are more tired during the night and more likely to sleep.
March 13th, 2015 3:35am
When going to sleep, try to minimize any tech activity. Put your phone on silent and face down, turn off the television and the computer. Try to keep your bedroom as dimly lit while you are preparing for bed. All of these activities will help to ease the mind and thereby, calm the body; this will make it easier for you to fall asleep quickly. When you do find thoughts coming into your mind once you are in bed, acknowledge them, and then put them in a mental "box" to come back to later. If that practice is difficult, you may want to utilize the practice of keeping a physical "idea box" next to yoru bed. When a thought comes to mind, you may jot it down on a paper and slip it into that box. This practice of acknowledging it and putting it aside for later will ease your mind, and allow you rest, knowing that it will not be forgotten and will be waiting for you when you can back to your idea box.
November 28th, 2014 4:47pm
The way I deal with that problem is focusing on sleeping and try to keep a clear mind. Actually think about how nice it's going to be to fall asleep and get the extra rest you need.
November 27th, 2014 7:10am
Take a minute and write things down. Get everything out that you can. Come up with practical solutions to problem and your mind will clear.
November 29th, 2014 5:47am
When I can't stop thinking about things right before I go to sleep I write everything down. Though it is a simple thing It helps me a lot. It reassures me that everything is recorded so that I won't forget to evaluate those things. Other times I may listen to music or read or watch a movie to try and get my mind off of everything. Maybe go out on a walk if the weather is nice. It's important to relax when your mind is racing. If you let it be other serious things may happen depending on severity.
December 8th, 2014 7:24pm
Usually, I try to focus on one thing that happened to me that day and then keep repeating it in my head. In that way, I can control the thoughts that Im occupied with. It makes the rush go away.
June 6th, 2015 5:41am
When I find my mind racing when all I want to do is sleep, I have found the listening to Autonomous sensory meridian response (ASMR) really does help my mind slow down and catch a break.
July 28th, 2015 10:39am
I have found that doing something relaxing and 'happy' before sleeping helps a lot. Listening to music at a low level has helped me to shut off my thoughts. When i can no longer remember the songs I have heard, I just turn off the music and manage to fall asleep without any problems after that. This comes from a person with a very loud mind.
April 25th, 2015 3:42am
I read for 30 minutes or when my eyelids feel really heavy and I just doze off. I know people who listen to music to have a background noise to distract them too.
December 14th, 2015 9:14pm
try and have an hour before bed called your worry hour, this has helped me and was recommended to me by my psychologist. have an hour where you let your mind go wild (within reason, don't let it trigger panic attacks ect) and then you can go to bed and hopefully be worry free. it may not work right away but its something to try :)
March 7th, 2016 8:03am
Try meditating. I know your generally supposed to meditate in the morning but if m mind is stopping me from sleeping like that I'll spend ten minutes or so meditating and it helps loads.
July 5th, 2016 12:12am
Write everything down or draw it, then go to sleep.
August 1st, 2016 3:31pm
1) close your eyes and breathe 2) drink a warm drink like milk or tea 3) play clam music 4) don't use your phone 1 hour before you're trying to go to bed
August 29th, 2016 1:33am
Try listening to some calming music, read a little before bed or have a warm drink like milk. I often find listening to music by The XX very soothing and sends me to sleep quick :)
August 31st, 2016 8:01pm
I personally had a hard time shutting off all the thoughts that go through my mind for quite a while but I luckily found some great methods to put your head on silence, so to speak. When I feel like my head is about to burst with thoughts I mostly write about what is causing so much distress, or I draw. That often helps to calm me down. Something else that was proved to be very effective was meditation. I have an entire meditation table, with a buddha and an incense stick set and some flowers and candles. After a really busy and stressy day I often sit down infront of that table, put the candles and an incense stick on and turn off the lights. Really important is that you should have done everything you needed to do that day. The meditation should really be the last thing you do that day. Meditation is not about forcing thoughts away but letting them pass without stopping. So when a thought comes, dont hold on to it let it pass. It is quite hard in the beginning because we humans tend to cling on to one thought and think it into a million pieces. Once you get the hang of that just sit there for 10-15 minutes and let your thoughts flow like a river. if you want to, you can also put some calming music on, or just look for something like "wave sounds" on youtube because the sea calms me personally down a lot, but everybody can choose that themselves. I hope I could help a bit
March 27th, 2017 3:23pm
A good way to make your mind stop racing before you go to sleep would be to write down what you are feeling in a journal, write down everything you are thinking about and it will clear out your mind.
November 14th, 2017 12:38am
One thing I've found that helps my mind slow down when I'm trying to sleep is to take slow, deep breaths, and try to relax. Try not to focus on things that are disturbing or upsetting to you.
January 29th, 2018 4:36am
First thing is, try doing something calming before bed. Next, try putting your screens away earlier, the blue light effects it. And finally, just think about things that make you genuinely happy.