Racing thoughts at night? Learn to manage midnight anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Racing thoughts at night can disrupt and delay sleep. Learn how to stop racing thoughts before bed and manage them if you wake up in the middle of the night.
POV: You're tucked up in bed, lights out, and you’re ready for sleep. It’s been a long day and you’re ready to get a good night’s rest. Instead of relaxing, however, your mind starts racing. Maybe it's recapping the tough moments from your day, or going over endless what-ifs for tomorrow.
Racing thoughts at bedtime can be a real sleep disruptor, leading to intermittent wakefulness throughout the night but luckily there are ways to clear your head before you lay it down on your pillow.
Why does my mind race at night?
The anxious racing thoughts you have at night sometimes differ from those you might have during the day. Reflecting on past events or worrying about the future can happen anytime. But nighttime racing thoughts can feel more scattered, switching between topics without settling on just one.
So many factors, whether inside or outside your control, can lead your mind to race when you yearn for sleep. Understanding why your mind races can help you address the problem. Here are some of the reasons why you might be experiencing racing thoughts at night.
Life stressors: Whether it’s stress from work, family, or financial situations, daytime worries have a habit of reappearing at night.
Anxiety and panic disorders: For some, these continuous thoughts might be a symptom of a bigger issue, like an anxiety disorder.
Obsessive-Compulsive Disorder (OCD): OCD might cause recurring, unwanted thoughts.
Caffeine: That afternoon coffee might be the reason you're awake at night. Caffeine can stay in the system for hours, preventing your brain from relaxing for sleep.
Fear of sleeplessness: If you’re worried about not getting enough sleep, this sleep anxiety can make you hyper-aware, with thoughts zooming around your alert brain. Over time, this cycle can lead to insomnia.
The link between racing thoughts and anxiety
In the same way that everything seems louder at night (like the ticking of a clock or the hum of traffic) your thoughts – especially those tinged with anxiety – tend to amplify once the lights go out. These louder anxious thoughts can easily snowball into racing thoughts that will keep you from sleeping.
Why does anxiety feel amplified at night?
The stillness of the night can make anxious thoughts seem more significant. During the day, your mind is occupied with tasks, chores, and conversations. But at night, there are fewer distractions. This can give your brain time to overanalyze, dwelling on unresolved issues or potential disruptions.
What does neuroscience say about racing thoughts?
When you're winding down, your brain sees this as an opportunity to process unresolved issues. For someone with heightened anxiety, this processing can turn into overthinking. Instead of calmly sifting through events, the mind starts racing.
The vicious cycle of racing thoughts
Frustratingly, the more we focus on these racing thoughts, the faster they seem to run. This hyper-awareness can create a cycle — we can't sleep because of racing thoughts, and our anxiety about not sleeping can speed up those thoughts even more. So what’s to be done?
Recognizing the connection between anxiety and racing thoughts is the first step in easing the issue. When you understand what's happening, you can prepare yourself with tools and techniques to combat the problem, ready to relax into the peaceful rest you deserve.
If racing thoughts severely impact your life or seem connected to other health concerns, please contact a health professional for advice.
How to stop racing thoughts at night
If you’re regularly hounded by racing thoughts at bedtime, don’t panic. There are tried and true ways to stop the chatter and set yourself up for restful sleep. Here are some of our favorites.
Set up a bedtime routine
Establishing a consistent routine signals your brain that it's time to switch off. Whether it’s sipping herbal tea, indulging in a warm bath, or simply dimming the lights, these cues can make a difference in preparing your mind for sleep.
💙 Try Unwind with Gratitude with Mel Mah tonight as part of your bedtime routine.
Be mindful of the media you consume
Binging a must-watch series or engaging in heated social media debates might sound entertaining. But they can cause your adrenaline to spike, keeping you awake. Choose lighter, more relaxed content to keep you calm in the evening.
💙 One of the best ways to consume gentle media right before bed is to settle in with a cozy Sleep Story. Listen to A Walk in the Connecticut Woods read by Alan Sklar tonight.
Disconnect from devices
Dedicate the last 30-60 minutes before bed as your disconnect zone. This means setting aside the phone, turning off the TV, and avoiding blue-light-emitting devices. These gadgets are sleep-stealers because of their stimulating content and because the blue light they emit interferes with our sleep hormone, melatonin.
Try limiting screen time before bed and embrace activities like reading a physical book, listening to calming music, or having a gentle IRL chat with a loved one.
With this said, if you are using your device for sleep-related content like a white noise, a meditation practice, or a sleep story that’s fine, just resist the temptation to check social media or start texting friends.
💙 Want to learn more about why your phone has such a hold on your brain? Check out our Social Media and Screen Addiction masterclass.
Journal to release your thoughts
Writing can be therapeutic. It’s like conversing with yourself to sort through your emotions and declutter your mind. Before bed, jot down what's on your mind and list things you’re grateful for. Journaling can shift your thoughts from worries to positive reflections.
💙 Writing down your thoughts in any kind of journal can be useful, but if you’re looking to engage in a journal practice specific to your sleep habits, try Calm’s Sleep Journal.
Relax your body before sleep
Sometimes, a racing mind can result from a body that's not ready for bed. Techniques like Progressive Muscle Relaxation, where you tense and then relax each muscle group, can help signal your body that it's time to wind down. Pair this with deep breathing, and you have a combo that calms your mind and body for rest.
💙 Some gentle movement before bed helps the body and mind begin to relax in tandem. Check out this Nightly Relaxation Routine from the Daily Move.
Meditate just before bed (preferably in bed)
Meditation can gently calm those erratic thought patterns and promote relaxation. Try the guided sleep meditation sessions on Calm for a peaceful transition into sleep.
💙 Practicing a sleep meditation before bed can help your mind and body transition from your busy day to your restful night. Try Unwind into Sleep with Chibs Okereke.
Sleep is the foundation of good health, and a calm mind is its best ally. By implementing these strategies, you're investing in your overall wellbeing.
5 things to try if racing thoughts at night are stopping you from sleeping
If you find yourself awake at 3 a.m., staring at the ceiling while your mind runs wild, you’re not alone. When nighttime worries or thoughts disrupt your ability to relax, you can feel stuck in permanent wakefulness.
The next time you find your thoughts in overdrive at night, remember that your brain is just trying to process your day or anticipate the next. Then try one or more of these techniques to gently steer your mind away from the chaos and back into a restful sleep.
1. Practice a deep breathing exercise
Taking deep, controlled breaths can be your secret weapon against a racing mind. Focusing on your breath brings your attention back to the present moment so other thoughts fade. You might be a whiz at multitasking, but when you’re focusing on the breath, it’s pretty hard to worry.
💙 Our Breathe Bubble acts as a gentle guide helping you relax your mind and body with the breath.
2. Tune into a calming meditation for anxiety
Similarly to how breathwork draws your mind away from racing thoughts and directs it to the present moment, meditation can also ground any mental activity that’s keeping you from sleeping. Before your thoughts begin to race, intervene with a relaxing meditation practice.
💙 Our Letting Go of Anxiety meditation by Tamara Levitt is designed to ease an anxious mind.
3. Try grounding techniques
The 5-4-3-2-1 method is a simple way to practice grounding. Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This technique works wonders in anchoring you to the present, diverting your mind from racing thoughts.
💙 You can try the 5-4-3-2-1 grounding technique as a guided practice.
4. Relax your muscles progressively
Living into your body is another way to bring your mind back to the present moment. Begin at your toes and work up your body, tensing each muscle group for a few seconds before releasing. This helps to remove any physical tension that might keep you awake but also diverts your attention away from your racing thoughts.
💙 Tonight, try Soften into Sleep with Chibs Okereke. This unique sleep meditation combines progressive muscle relaxation and the 4-7-8 breathing technique.
5. Visualize a peaceful scene
Imagine yourself somewhere relaxing – maybe a beach at sunset or a quiet meadow in the afternoon sun. The mental vacation you create by picturing every detail can divert your mind from its racing pattern and lull you back to sleep.
💙 Combining visualization and sleep meditation can be a powerful tool to quiet those racing thoughts and help you slip into dreamland. Listen to A Woodland Stroll to Sleep with Prof. Megan Reitz.
Racing thoughts at night FAQs
How do I stop racing thoughts at night?
Racing thoughts at night can feel impossible to tackle, but there are several strategies you can use to calm them. Focusing on your breath can bring your attention back to the present. Meditation exercises, especially those designed for anxiety, can be particularly effective. Remember, the key is to find what works for you and make it a part of your bedtime routine.
Why am I having racing thoughts at night?
Racing thoughts at night can be attributed to various factors. They might be due to the day's stressors, such as work troubles, family dynamics, or financial worries. It could be an underlying anxiety disorder or simply the caffeine from that late afternoon coffee. In some cases, fear of sleep or the next day's events can make your mind racing. Understanding the root cause will help you find the solution, but if you struggle to find the answer, seek help from a professional.
Why are racing thoughts worse at night?
When our surroundings are quiet at night, the lack of distractions like work, chores, and conversations can make our thoughts seem louder. Anxiety and other emotions can become magnified when we're tired, too, making racing thoughts feel even more overpowering.
What are racing thoughts a symptom of?
Racing thoughts can have a variety of causes. Sometimes, they can be a symptom of a mental health condition, like an anxiety disorder, Obsessive-Compulsive Disorder, ADHD, PTSD or bipolar disorder. Some medications can even have an impact. However, racing thoughts can also be caused by something as simple as high caffeine intake or stressors from daily life. If racing thoughts disrupt your sleep regularly, speak to a healthcare professional to help discover the cause.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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