Do You Overthink Before Bed? Small Changes Can Make a Big Difference

Turn Down the Thoughts – and Turn Up the Sleep. Changes to your evening routine can make a big difference for your sleep quality.

Avoid screens before bed

• Turn off your phone, tablet, and computer 30–60 minutes before bedtime
• Blue light disrupts your body’s natural sleep-wake cycle
• Use dim lighting and calming activities instead

Write Down Your Thoughts

• Make a quick “brain dump” list in a notebook
• Jot down worries, to-dos, or lingering thoughts
• It helps your brain let go of control

Try Breathing Exercises

• Use the 4-7-8 method: Inhale for 4 seconds, hold for 7, exhale for 8
• Activates the parasympathetic nervous system
• Helps your body relax and unwind

Stick to a Consistent Evening Routine

• Do the same calming activities each night
• E.g. brushing your teeth, reading, tea, meditation
• Routines signal your body that it’s time to sleep

Limit Caffeine and Sugar

• Avoid coffee, energy drinks, and sugary foods after 3 PM
• They keep your brain overly alert
• Opt for herbal tea or water instead

Try a Guided Meditation

• Use apps like Calm, Headspace, or YouTube
• Helps you focus and let go of your thoughts
• Effective for quieting a restless mind

Use Visualization

• Picture a peaceful place: a beach, forest, or mountain
• Recreate the sounds, smells, and atmosphere in your mind
• Shifts your focus from worry to calm

Don’t Force Sleep

• Accept being awake—it reduces stress
• Lie comfortably and let your body rest
• Sleep comes easier when you let go of pressure