How Overthinking Impacts Sleep and How to Fix It

Remember that last time when you were lying in bed, wide awake, while your mind dived into every possible "what if" scenario? You probably even overslept the morning after, were late for work or college, and had a headache all day — quite a big price to pay for all those racing thoughts and worries, right?

Well, overthinking and sleep are rarely friends. Worrying late at night and imagining the worst future scenarios is definitely the best recipe to ruin your sleep and get a sleep disorder in the long run.

Anyway, we’re here to tell you why overthinking late at night is bad and what you can do to have a better sleep.

How Overthinking Disrupts Sleep

Ah, the quiet of the night — or is it? Unfortunately, for many of us, bedtime is exactly the time we spend overthinking. Worries about deadlines, relationships, or finances — you name it. The worst part is that this constant mental chatter leads to disrupted sleep patterns and eventually sleep debt. And the statistics say it all: more than one-third of Americans sleep less than 7 hours per night, among which 30% sleep less than 5 hours.

Anyway, enough about sleep deprivation. We all know it’s bad. Right now we want to know why the brain overthinks so much right before going to sleep. Well… There might be a few culprits — choose your favorite.

Blame It on Anxiety

If you’re anticipating a stressful event the day after, like a school exam or a job interview, your brain is likely on high alert. As it tries to predict all bad outcomes, it does more harm than good to you. It’s as if you’re in a state of danger: your body starts releasing cortisol (a stress hormone) and adrenaline (a hormone that prepares your body for action), and, suddenly, you fall into that ‘threat vigilance’ mode — a state where your brain stays alert to potential danger — leaving you unable to catch those Zzzzs.

Those hormones are great for keeping you alert during a high-stakes meeting or a last-minute deadline, but at night, they are the enemy of healthy sleep.

That hyperarousal state — a heightened state of physical and mental alertness often caused by stress or anxiety — doesn’t just disrupt your ability to fall asleep — it also prevents you from achieving the deep, restorative sleep your body craves, and might be a slippery road to developing a sleep disorder over time (12% of Americans suffer from insomnia).

For individuals who’ve been diagnosed with anxiety disorders, whether it’s generalized anxiety disorder or obsessive-compulsive disorder, falling into that hyperarousal state is easier compared to their counterparts who might suffer from poor sleep occasionally.

❗ If you suspect you might have anxiety disorders, please consult with a mental health specialist, as self-diagnosing is often inaccurate and can be dangerous.

… or Default Mode Network

The Default Mode Network (DMN) is a part of your brain that is always active, but its activity decreases when you're focused on something. This network is tied to self-reflection, thinking about the past, and planning for the future.

During the day, DMN competes with other networks, like the Task-Positive Network (TPN), the particular network that helps you stay focused on what you're doing. But at night, when your TPN slows down, the DMN becomes more active, and your mind starts to wander.

The good news is that you might not need sleep medicine if you experience mild to average sleep disturbances. Quieting the mind and improving your ability to fall asleep without relying on medication is real. Here is what you can do.

Relaxation Techniques for Better Sleep

Ready to trade in those restless nights for the sweet embrace of quality sleep? Let’s go.

Breathing Exercises

Deep breathing exercises signal your body that it’s safe to relax: your heart rate slows down, your muscles release tension, and finally, your mind calms. They are simple and effective — it only takes a few minutes to shift your focus away from those unhelpful thoughts.

A 4-7-8 breathing method is one of the easiest ways to reduce stress and anxiety at the moment. You inhale deeply through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. If the 4-7-8 method feels too difficult, you can try a simpler variation like 4-4-6 breathing or simply focus on slowing down your breath.

Guided Meditation

Plus, breathing exercises are often a part of mindfulness meditation, which is one of the top items on the Anxiety and Depression Association’s list of methods for better sleep. All you have to do is follow a guided session — either through an app like Insight Timer or a YouTube video — and focus on being in the present moment.

Here’s a tip 🌅: if you’re a newbie, start with a 5-10-minute meditation to focus on your breath and let go of unwanted thoughts. Or you can opt for a guided imagery meditation to keep things more engaging. During this type of meditation, you’ll be guided to visualize a peaceful scene and engage all your senses in the imagery — hear the sound of waves, feel the warmth of the sun, etc.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique often used for anxiety management where you tense and then relax each muscle group in your body. You start with your toes and work your way up to your head; tense each group for about 5 seconds and then release for 10-15 seconds.

When you intentionally tense a muscle, it engages the sympathetic nervous system. As you release the tension, it sends a signal to your brain that the body is safe, activating the parasympathetic nervous system — the "rest-and-digest" system.

Plus, with less tension, there is less cortisol adding to the hyperarousal state, which means you can fall asleep faster.

To make PMR work more effectively, consider doing the exercises during the daytime as well.

Creating a Sleep-Friendly Environment

A good night’s sleep starts long before your head hits the bed pillow. It’s your surroundings and habits that determine whether you drift off peacefully or spend hours counting sheep.

Stay Consistent with Your Habits for a Healthy Sleep

Your brain craves predictability. When you create a consistent sleep routine, you reinforce the body's natural circadian rhythm. A regular sleep schedule helps your body release melatonin — the hormone that signals it’s time to sleep.

Chaotic patterns disrupt melatonin production, making it harder to fall asleep and wake up refreshed. Poor bedtime habits also increase your risk of depression and anxiety disorders.

Here’s a tip🌙: Start winding down an hour before bed with calming activities like reading or journaling.

...And here is a bonus tip for your daytime 😉 Consider working out. Regular physical activity stabilizes circadian rhythms and improves sleep quality. Try to finish workouts at least 3–4 hours before bed. If intense activity isn’t your thing, gentle stretching before bed can help relax your body.

Reduce Screen Time and Light Exposure

Excessive screen time confuses your brain into thinking it’s still daytime. Blue light blocks melatonin and makes it harder to fall asleep or stay asleep.

• Avoid screens at least 30–60 minutes before bed. Use blue light filters if needed.
• Dim the lights to signal to your brain that it’s time to wind down.
• Make your bedroom a sleep sanctuary. Ensure it’s cool, dark, and quiet.
• Avoid caffeine and large meals before bed — they raise heart rate and may disturb sleep.

Pro Tip 🌸: Add an anti-insomnia aromatherapy! Scents like lavender, chamomile, and sandalwood calm the nervous system. They interact with your brain’s limbic system — the emotional control center.

How to make aromatherapy your natural sleep medicine:

• Use a diffuser to fill your room with soothing scents.
• Add lavender oil to your pillow or bedding.
• Take a bath with calming oils before bed.

Cognitive Behavioral Techniques for Better Sleep

Don’t let the heading scare you! 😉 Cognitive behavioral therapy (CBT) is a psychotherapy approach based on the idea that your thoughts, emotions, and behaviors are interrelated. Changing one can positively impact the others.

Here are a few exercises (aka better sleep tips) to break the negative cycle of bad-thoughts-bad-sleep.

Journal Before Bed

Put a notebook on your nightstand and turn writing down your thoughts into a bedtime habit.

When you jot down your worries, you free your mind from carrying them all night. This lowers the brain’s stress response and allows your body to enter "rest-and-digest" mode, essential for healthy sleep.

You can even schedule a ‘worry time’ earlier in the evening to offload your worries. Giving your brain a dedicated time to vent makes it less likely to bother you during the night.

Reframe Negative Thinking

This is best done with a clinical psychologist, but you can try it solo. The idea is to challenge irrational thoughts and replace them with helpful ones.

Instead of thinking, “I’ll fail my big meeting because I didn’t sleep enough,” try, “I’ve done well on tough days before — I’ll manage tomorrow too.”

When to Seek Professional Help

If you’ve been battling persistent insomnia and overthinking for a while and self-help isn’t working, it may be time to see a sleep specialist or your mental healthcare provider. Sleep disorders and mental health issues are often connected.

One study shows that 46% of people who sleep less than 6 hours rate their mental health as poor. It’s common for someone with sleep disorder like insomnia to also have anxiety — and vice versa.

If you struggle with chronic insomnia, medication might help but usually isn’t the first option. Specialists prioritize behavioral therapy but may prescribe short-term meds in severe cases.

❗ If your insomnia lasts more than a few weeks or comes with extreme fatigue, poor concentration, or feelings of worthlessness — talk to a mental healthcare specialist ASAP. These might be signs of underlying depression.

Final Thoughts

Remember: good sleep isn’t just about rest — it’s vital for mental and physical health. To stop insomnia and overthinking from stealing your sleep, use relaxation techniques, reduce distractions, and manage your worries in a healthy way.

Take small, consistent steps to improve your sleep habits. And if needed — seek professional help.

Your mental health matters 💙✨💤

References

American Academy of Sleep Medicine (2024). Survey shows 12% of Americans have been diagnosed with chronic insomnia. https://aasm.org/survey-shows-12-of-americans-have-been-diagnosed-with-chronic-insomnia/

Anxiety & Depression Association of America (2024). Sleep disorders. https://adaa.org/understanding-anxiety/related-illnesses/sleep-disorders

Atherton, A. (2024). 46% of people with below-average sleep quality rate their mental health as poor. Sleep Foundation. https://www.sleepfoundation.org/sleep-news/sleep-quality-and-mental-health-connection

Vera, J., & Singh, A. (2024). Sleep deprivation: Symptoms, treatment, & effects. Sleep Foundation. https://www.sleepfoundation.org/sleep-deprivation

Zhou, H.-X., et al. (2020). Rumination and the default mode network: Meta-analysis. NeuroImage. https://doi.org/10.1016/j.neuroimage.2019.116287