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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
victorsledge
July 23rd, 2015 10:04pm
I would look into mindfullness meditation. It will help you to slow down your mind before you go to bed at night. It has worked wonders for me.
Noca86
July 25th, 2015 4:17am
LIsten to some sleep music. You can find plenty of free sleep music on Youtube. It will help drown out your thoughts and allow you to sleep easier. If you are stressing about tomorrow, tell yourself that there is nothing you can do about tomorrow while in bed in the middle of the night, and leave tomorrow worries for tomorrow.
HannahTribeca
July 29th, 2015 8:55pm
I'm familiar with this one - the body is asleep but there are monkeys in the mind! I usually try to get a shower, make my bed, and set to meditate mindfully for 5 minutes. First, I find myself in a comfortable position. Then, I focus on legs, feeling all the tiredness, the lethargy and the heaviness. I remain still, and aware. Then, I shift my focus to my torso, and then my chest, being aware of my breathing. I will inhale from my nose, as I feel my belly expanding. I also exhale from my nose, as my stomach in. By now, time usually feels expanded, or I get very sleepy. To continue, I move on to be aware of other parts of my body, till I reach the top of my head. Then, I will focus on my breathing. I will note the sensations and thoughts that appear, labeling it as 'tiredness, tiredness' or 'feed my dog, feed my dog' or 'worry, worry' and then I let it go. If it wants to linger, I can label it as 'desire, desire' or, 'attachment, attachment' and let the thought our sensation runs it's course. This is great self-therapy and a peaceful practise. Try it!
ChasingInsomnia
July 30th, 2015 7:55am
This often happens to me when I'm stressed about the future, so I often journal to try to get my thoughts on paper. I also stick to a very struck sleep routine so as to sooth my brain.
Anonymous
August 1st, 2015 11:21am
I highly recommend quietly listening to podcasts, radio, or any other talk radio kind of show. I usually play something on my iphone, and when I start to fade I turn it off. For a more organic approach visualization can be used. Try visualizing how your day will go tomorrow, think of all the most positive outcomes.
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.
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.
mysticalcod
August 2nd, 2015 3:48pm
I'm really bad at this, ive tried everthing camomile tea, relaxing music, trying to clear my mind or count. I know its not the best outcome but if I really can't sleep my last resort which really isn't very often is two phenergan tablets there drowsy antihistamines so not addictive or very strong I know I'll feel a lot better and less stressed after a good night sleep
EmmaFairy
August 2nd, 2015 11:45pm
Turning and twisting in your bed will create negative association to your bed- it's a place where you can't sleep. So go up and try again later when you feel sleepy.
Ritzy23
August 5th, 2015 7:19pm
Observe your breathing pattern. It really helps in clearing thoughts off and getting peaceful sleep.
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.
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.
MoustacheBear
August 7th, 2015 12:40pm
Try reading a book before you go to sleep so that you have something else to think about, it'll help take your mind of the stress.
Anonymous
August 8th, 2015 1:52am
You should close your eyes and take a deep breath. Also you should think about things you like and love
Anonymous
August 8th, 2015 8:18am
Try listening to calming music, not rap but it doesn't have to be classical. One with a nicely paced beat.
ELIask
August 8th, 2015 3:16pm
This happens to me most of the time, what i usually do is read a book or an article online to take my mind of my thoughts and i immediately fall asleep :) there are a lot of stress relievers and they all depend whether they work on you or not. Some people sing a song or leave one playing. Some people pray out loud then silently. :)
Anonymous
August 8th, 2015 9:05pm
You can try and do lots of things. Try and lay down and relax your mind a little by reading, watching TV, listening to music or just concentrating on going to sleep in the first place. There are the common strategies like counting sheep or slowing your breaths that supposedly help.
Anonymous
August 9th, 2015 2:21am
Since I attend school, I can relate a lot to this. What assignments are due tommorow? What assignments will be assigned tommorow? I focus on anything that isn't what's keeping me awake for as long as I can, and by then, I am usually fast asleep. I also try to mentally assure myself that everything will be okay because it will!
xxmaxo
August 12th, 2015 12:55am
If I were you, I would first of all try to speak with a doctor about your sleeping issues, maybe the can hook you up with the right medication. Sleeping is one of the most important things!
patientMango29
August 12th, 2015 4:07am
Try to find something to do that will help calm you down--such as reading or listening to relaxing music. This can make it easier to fall asleep.
Anonymous
August 12th, 2015 5:28am
Do what you love never work a day in your life. Do what you dream never sleep another! !!!!!!!!!!!
chellesssgontijo
August 12th, 2015 2:05pm
I experience that quite often. Usually, I grab a book and start reading it. I try to choose a "easy read". It's tough to focus at first, but then I start to get into the story and after a few pages I start to feel more relaxed. It's a lot easier to fall asleep then :)
MoonlightGaze28
August 12th, 2015 11:43pm
From my personal experience I find that you have to make time in your day at least two hrs before bed to make a plan to try and resolve the things that are stressing you. After that is done be confident in your plan and try to let it go. Take steps before bed to unwind. Whether that means taking a shower or bath, listening to some relaxing music, meditation, reading a book. The point is for it to not invoke high energy or emotions. Practice breathing techniques and try to aim for a consistent schedule. This is what has worked for me in the past. Hope it helps!
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.
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 5:30pm
Maybe just open your window and breathe a fresh air. Go to sleep with a fresh mind, fresh thoughts.
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.
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.
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.