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I'm stressed out and when I try to go to sleep I can't shut off my thoughts. What should I do?

271 Answers
Last Updated: 02/21/2022 at 11:19am
I'm stressed out and when I try to go to sleep I can't shut off my thoughts. What should I do?
★ This question about Sleeping Well was starred by a moderator on 5/12/2016.
1 Tip to Feel Better
United States
Moderated by

Michael White, LICSW

Clinical Social Work/Therapist

I pride myself on letting you decide which issues are most important while providing some guidance to find your own answers.

Top Rated Answers
leanonme93
August 9th, 2015 8:56pm
Create an evening routine that follows up to bedtime. Doing this routine will remind your body in the future when to get tired. Also, cutting off cell phone use/television/hearing bad news before going to bed can help.
HopeAlways16
January 13th, 2016 10:48am
Try listening to music. Find the music that calms you down, download it on your phone and put headphones on. It could be weird at first but trust me you'll get used to it and soon you won't have any problems with sleeping. It surely helps me. :)
shiningWinter67
January 6th, 2016 2:46am
Personally i listen too music or even a film too tire me out a bit of background noise will help shut of thoughts!
FirmThoughts
January 2nd, 2016 4:42pm
Try to meditate, take a deep breath and focus to it. Then listening with a relaxing music will be helpful too. Don't be afraid to anything that's negative, just see it as a normal matter that can't be avoided and remove the thinking of "What IFs!" because after all if you fail, then it isn't the end.
Anonymous
December 13th, 2015 5:12pm
Things that help me are hugging a teddy bear. Fighting the thoughts by saying in my head they are not relevant, writing down what I am thinking so it gets out of my head, and thinking about other things.
ladylas
December 16th, 2015 8:37am
listen to easy listening music or listen to audiobook to shut or block or avoid your thought
Anonymous
December 13th, 2015 10:50am
You should try and get the doctor to prescribe you with sleeping pills as they can really help you shut off your thought and make you sleep better
Anonymous
December 13th, 2015 2:33am
I think that the best thing to do would be to listen to calming music or trying some yoga. It worked for me very well :)
Anonymous
December 12th, 2015 2:17pm
You should listen to some music. Not to think about that too much . Drink or eat something. Hope everything will be ok!
ManyFaceMan
December 12th, 2015 11:34am
best is to think about a wonderful experience you encountered and keep it there. sleep will follow shortly if you linger long enough.
JustSomeone1979
November 8th, 2015 3:55am
I either count backwards from 100 or listen to music and focus on one part of it. The bass, the drums, the singer's voice. Sail by Awolnation is a good one because it has so much going on that trying to isolate one detail of it keeps you distracted from your thoughts. Lindsey Stirling is amazing to listen to as well, especially the songs moon trance and elements
Anonymous
October 26th, 2015 7:01pm
For me, it helps to have a notebook and pen by my bed so that I can write down all my thoughts. This way, they are out of my head and written down so I can review this later.
jaspercrystal
September 28th, 2015 10:19pm
This is so common. Night time we often tend to worry and stress more. However, we can reduce the negativity and get a successful nights rest by doing a couple simple tools to ease the mind. Perhaps a bubble bath before bed for relaxation? Maybe read a book, meditate, watch something lighthearted on television. Anything that is soothing for the mind to help silence the flow of thoughts.
mehkat
September 22nd, 2015 4:31pm
I have the same problem too, mostly when I am really stressed about something. Even though I tell myself that I should sleep and that there is nothing I can do right now and overthinking doesn't help, the thoughts keep coming. Every person is different but I find that ASMR videos helped my a lot. I also found that I sleep better when I turn off the computer early and read a book instead. Drinking something relaxing or taking a hot bath can also help, and in general trying to set a sleeping routine.
naturalPeace91
May 10th, 2015 1:46am
Try to wear yourself down before sleep. Either by exercise, chamomile tea, or doing something that consumes energy. Or try to rid yourself of the cause of the stress. Also, eating too close to bedtime can cause your body to keep going. Or, keep telling yourself to stop thinking about it for now and to get some rest. Although that sounds like it's easier said than done, just try to say it out loud to yourself. Talking yourself through things. I have personally found exercise to work the best, make yourself so tired that you just pass out (obviously in a healthy way.)
Anonymous
May 29th, 2015 9:43pm
You should try and find ways to relax yourself. Have a walk around the house, get a snack, read a book or take a quick shower. You could also do some exercise during the afternoon so that you are exhausted when you go to bed hence not worrying about your thoughts. Relaxation music and meditation also helps. Find a time during the day to give importance to your thoughts, sit down and have a time for yourself, a time to listen to every thought (introspection).
Anonymous
May 30th, 2015 12:32am
Usually what I do in this case, is literally stay up :p I use this as an opportunity to watch anime or play handhelds games that I'm a bit left behind with. Eventually, after a short while of playing/doing whatever it is your doing, you'll fall asleep as quick as sudden rain.
colorfulParadise21
August 13th, 2015 11:58pm
Have a nice warm bath an hour before you go to sleep. Stay away from any electronics devices. Try not to watch anything that will keep you up all night or that will stop you from falling asleep.
Anonymous
August 13th, 2015 5:30pm
Maybe just open your window and breathe a fresh air. Go to sleep with a fresh mind, fresh thoughts.
Anonymous
August 13th, 2015 1:57pm
I have this same problem. Help please? I'm up an average of 2 nights a week till at least 2am, but it used to be almost every night, and now it's getting to that point again.
Anonymous
August 13th, 2015 10:48am
Have you tried tea before going to sleep? It's not really my place to be giving advice, because it can come up as unhelpful and maybe even more stressful - try speaking to a guardian, sibling, or doctor. A doctor may be able to prescribe medication to help with your sleeping problem.
AndyWithers
June 19th, 2015 12:08pm
Drink tea before you go to bed and hear music before you fall asleep,music which make you feel good,happy etc
Erela98
August 6th, 2015 10:11pm
Take some deep breaths and try to calm yourself down. Maybe read a book, play a game, take a long relaxing bath, etc. Try talking to someone about it as well.
Anonymous
August 6th, 2015 2:31pm
i felt like that a lot too. now i just don't stop them. i let them carry on until i have nothing to think about or until i become really tired.
MindfulBuddha
June 19th, 2015 8:00am
Turn on a light and grab a piece of paper and a pen. What are you stressed out about? Write it down. Then think about a few things you can do to relieve those stressors and write them down as well. Leave your paper on a positive note with writing something like, "I will take charge of this tomorrow!". Go to bed knowing that in the morning, your work is waiting for you on that paper, but tonight, your mind is in your bed, getting you rested up for the day ahead.
Anonymous
June 19th, 2015 8:29am
Try meditation. Relaxing music like nature sounds helps a lot. You can also try opening window. Fresh air is so calming.
Ritzy23
August 5th, 2015 7:19pm
Observe your breathing pattern. It really helps in clearing thoughts off and getting peaceful sleep.
Anonymous
August 2nd, 2015 11:57am
you could try exercising. it's a great way to relax, get all that stress out and then get a good night's sleep.
Coralpink58
August 1st, 2015 4:00pm
i would recommend an audio book. find a topic you are interested in, so you get absorbed in the narration. then close your eyes and focus on the reader's voice. there's a app called Overdrive that gives access to free audio books from libraries near you. You can download the mp3 files for a book into your phone, so you can access the book offline as well.
Anonymous
August 1st, 2015 10:44pm
Try some relaxation methods to take your mind off of things. I usually try to read something quite uninteresting in a dim light and eventually my brain starts responding by feeling tired.