You are exhausted. Your body is begging for sleep. But as soon as your head touches the pillow, your brain goes crazy with racing thoughts at night.
“Did I send that email?”
“What if I don’t finish that project?”
“Why did I say that strange thing in 2025?”
For years, I experienced racing thoughts after the sun went down that kept me up for hours, asking my mind to just stop. I did everything, from drinking warm milk to using meditation apps to counting sheep like a cartoon character. Nothing worked.
Eventually, I discovered the solution.
This isn’t another “just relax!” piece. This memoir is the messy, true tale of how I moved from being a night owl who thought too much to a fairly calm sleeper.
Why racing thoughts at night are worse – Racing Thoughts At Night
Your mind isn’t busy (no work, no messages, just you and your ideas). Racing thoughts seem to thrive in mental solitude.
- Your mind isn’t busy (no work, no messages, just you and your ideas). Racing thoughts seem to thrive in mental solitude.
- Stress hormones go up (cortisol likes to party at night).
- At night, your amygdala, responsible for controlling fear, expands in size, heightening those restless thoughts.
It wasn’t simply “thinking” for me. It was:
- I found myself replaying awkward conversations repeatedly.
- It was as if a horror movie director was contemplating the worst-case scenarios, causing racing thoughts at night.
- Around 2 AM, I am mentally compiling a list of tasks to complete next week.
Does this sound familiar? These excessive thoughts can be exhausting at night.
The Night I Lost It: My Breaking Point – Racing Thoughts At Night
At that point, I knew I wasn’t “just stressed.” I found myself trapped in a vicious cycle that was threatening my survival.
At that point, I knew I wasn’t “just stressed.” I found myself trapped in a vicious cycle that was threatening my survival.
What Really Worked (No Bull) -Racing Thoughts At Night
1. The Journal for “Brain Dump”
All of my fears, even the silly ones
All of my fears, even the silly ones
Tasks for tomorrow (so my brain will remember them)
Thoughts that come to me at random (“Why do we say ‘tuna fish’ but not ‘beef cow’?”)
Result: My mind stops holding on to ideas like they’re life rafts.
2. The “5-4-3-2-1” Trick (For When You’re Panicking)
Write down five objects I notice (such as a clock, a pillow, etc.).
Write down five objects I notice (such as a clock, a pillow, etc.).
Four things I feel (a blanket, my breath, etc.)
Three sounds I hear (a fan, cars far away, etc.)
I can smell two things: Racing Thoughts At Night
I can smell my clothes and my shampoo.
One thing I taste is mint from toothpaste.
Although it may seem silly, this allows my brain to relax and not work as hard, preventing racing thoughts.
3. Time to Worry (Yes, Racing Thoughts At Night)
The strategy is surprisingly effective for calming those pesky thoughts before sleep.
The strategy is surprisingly effective.
Real Stories: How Other People Deal with Things -Racing Thoughts At Night
1. Rahul’s “Boring Audiobook” Hack
2. Priya’s “Reverse Alarm” Trick
2. Priya’s “Reverse Alarm” Trick
When to Ask for Help
When to Ask for Help
Feeling
- Feeling
- Job
- Connections
…it may be time to see a therapist. I did, and I found out that my nightly worry was connected to racing thoughts at deeper issues. It’s okay to ask for aid.
What I Wish I Had Known Sooner Fighting Thoughts Makes Them Stronger
Sleep Isn’t a Show
I used to worry about “not sleeping enough,” which…, ironically, fed into my racing thoughts at night and kept me awake.
Sleep Isn’t a Show
I used to worry about “not sleeping enough,” which…, ironically, fed into my racing thoughts at night and kept me awake.
Things don’t always follow a linear path.
I still think too much some nights. That’s OK.
Last thought: Racing Thoughts At Night
You can calm the chaos. Racing Thoughts At Night.
I understand if you’re reading this at 3 AM and are exhausted yet wired. This is what I would say to my prior self:
“You won’t always feel this way. You can retrain your brain by making small changes. And one day—sooner than you think—you’ll discover that racing thoughts are no longer your nightly visitor, and you simply… fell asleep.
Do you have trouble with racing thoughts at night? What has worked for you? Please share below so we may trade true, unedited tips.
