How To Stop Intrusive Thoughts at Night: My Golden Method (and Four More)

It was a stressful day that drained me mentally and physically. All I could think about was getting in bed, recharging, and living through a better tomorrow. I turned off the lights, closed my eyes, and took a deep breath. Finally. Time to rest.

When was the last time I felt this stressed? Probably back at my old job. The one with the office in the middle of nowhere. Commuting there felt like a full-time job on its own. And that guy on the bus — I was so rude to him for no reason. Ugh. Am I a terrible person? Do I even deserve a happy and low-stress life?

If you've ever lain in bed replaying awkward moments from ten years ago instead of sleeping, you’re not alone. I often struggle with night overthinking, too. 

However, I’ve learned a few hacks to help me quiet my brain. And I want to share them with you. Let’s put an end to those intrusive nightly thoughts and get a good night's sleep.

Are Intrusive Thoughts Normal During the Nighttime?

Overthinking at night is a common problem among people of all ages. Almost 30% of adults in the US and 1 in 3 people in the UK report having trouble falling and staying asleep.

Most of the time, these racing thoughts are triggered by stress, which is a normal part of life. If you occasionally spin past before bed, it’s likely just how your brain processes things.

But if those late-night thoughts make you feel anxious or exhausted the next day, it might be time to try out techniques to calm your mind or even speak with a mental health professional.

What Causes Overthinking at Night?

In my previous article, I described the science behind overthinking, explaining how your DMN becomes overactive and makes your brain wander when it is not busy with a specific task. 

You might go through the whole day without thinking about that awkward moment from five years ago, but the second you get into bed, your brain decides it’s time to relive it. Let’s find out why obsessive thoughts get more intense during the nighttime.

Brain Is Less Distracted at Night

During the day, your mind is busy processing information, handling tasks, and communicating with people. When external distractions disappear at night, your brain turns inward, latching onto unresolved thoughts or worries.

The Default Mode Network Is More Active

The DMN (a group of brain regions linked to self-reflection and daydreaming) becomes more active when we’re at rest. Studies suggest that this is why intrusive thoughts feel stronger at night — we’re in a state of mental idleness, which lets random thoughts take over.

Cortisol Levels Can Disrupt Sleep

If you’ve had a stressful day, your cortisol levels might still be on the rise at bedtime. High cortisol keeps the brain alert, making it harder to relax and let go of thoughts.

The Brain Struggles To “Shut Off”

The transition from wakefulness to sleep isn’t instant. The brain gradually slows down in preparation for rest, but obsessive thoughts can disrupt this process if stress levels are high or sleep habits are inconsistent.

Key Dangers of Intrusive Thoughts at Night

“I think too much. What’s the big deal?”

Well, overthinking at night might seem harmless, but it can affect mental and physical health. 

Poor Sleep Quality

When you're stuck overthinking, your brain stays in problem-solving mode. Instead of relaxing, it keeps spinning, making it harder to get the restful sleep your body needs.

Increased Anxiety and Stress

Overthinking at night can also fire up your stress response, raising your cortisol levels and making your worries even more intense. It can lead to anxiety that fuels more racing thoughts that keep you wide awake.

Higher Risk of Depression

Studies show that rumination, or repetitive negative thinking, is linked to higher rates of depression. Constantly replaying past mistakes or worrying about the future at night can intensify feelings of helplessness and sadness.

Weakened Cognitive Function

Lack of deep sleep affects memory, concentration, and decision-making. When your brain processes information instead of sleep, you don’t get enough rest and your ability to focus and solve problems declines.

Physical Health Problems

You might not realize it, but chronic overthinking at night can cause headaches, increased blood pressure, and even a weaker immune system. And if you stress because of thinking too much, it can even result in a higher risk of heart disease, weight gain, and digestive issues.

How To Stop Overthinking at Night: 5 Tips To Help You Sleep Better

As you may know from my other articles, I like practicing yoga — not just asanas, but meditation, too. One of my greatest discoveries was yoga nidra, a state of consciousness between waking and sleeping.

Before you dive deep into yoga nidra, you need to do some kind of warm-up and get some deep relaxation. This entry point to yoga nidra became my life-saver, as I often use this practice to stop ruminating after going to bed. I’d like to share this practice with you and tell you about other tips to stop overthinking at night.

1. Deep Relaxation for Mind and Face

Releasing facial tension is a real “hack” to promote relaxation for the rest of your body. Overall, yoga nidra practice trains the brain to release mental and physical tension, making it easier to fall asleep. 

How to use yoga nidra techniques to fall asleep:

1. Find a comfortable lying position on your back with arms relaxed at your sides. This pose is called Shavasana. 
2. Take a few deep breaths. With each exhale, imagine how your worries turn into myst and leave your body. 
3. Start relaxing your body parts. In yoga, relaxation usually starts from the toes to the tip of your head. But I prefer to concentrate on my face — it helps me fall asleep faster. So, breathe in and, as you breathe out, feel your face “melting”. With each new exhale, relax your glabella (the area between the eyebrows) or, even, gently massage it for better relaxation.
4. Relax your eyes and your mouth. Make sure you aren’t clenching your jaw muscles. Relax them, too, but avoid opening your mouth wide.  
5. With your face relaxed, feel your body pressing into your bed. Soon enough, you’ll see that you don’t feel your muscles — this means you’re deeply relaxed and will soon fall asleep.

2. Controlled Breathing

Overthinking keeps your body in a fight-or-flight state, preventing relaxation. Slow and controlled breathing signals to your nervous system that it’s safe to rest.

Try the 4-7-8 breathing method:

1. Inhale deeply through your nose, but not at once — do it slowly during 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly through your mouth — try to do it in 8 seconds.
4. Repeat as many times as you need until you feel relaxed enough to fall asleep.

This technique slows your heart rate and puts your brain into a calm state. You can combine breathing with the previous tip for more quality relaxation.

3. The “Brain Dump” Technique

When thoughts won’t stop swirling in your head, try offloading them by writing them down. This technique helps because the brain treats written worries as “handled”, reducing the need to ruminate.

How to do the “Brain Dump” technique:

1. Keep a small notebook by your bed.
2. Before going to sleep, write down whatever is on your mind — worries, to-do lists, random thoughts.
3. Tell yourself: “I’ve written it down, so I don’t need to think about it right now.”
4. Close the notebook and mentally “close” your thoughts for the night.

If you don’t have a piece of paper and a pen beside your bed, imagine them. As your thoughts appear, imagine writing them down. This works for me and can work for you, too. 

4. Listen to Calming Sounds or Sleep Stories

If silence makes your thoughts louder, try soft background noise to gently distract your brain. These sounds fill the mental space that intrusive thoughts usually take over, helping you drift off peacefully.

Types of audio you can use to fall asleep:

• White noise or nature sounds: rainfall, ocean waves, or rustling leaves;
• Guided sleep meditations: many apps offer sleep-inducing voice guidance.
• Sleep stories or audiobooks: a slow and soothing voice telling a simple story can give your mind something simple to focus on.

5. Setting a Nighttime Routine

A consistent bedtime routine trains your brain to wind down naturally, reducing overthinking. When your body and mind associate such habits with sleep time, letting go of intrusive thoughts becomes easier.

Here’s what you can do:

• Dim the lights at least one hour before bed;
• Limit screen time as blue light from phones and TVs stimulates your brain;
• Do light stretching or a short meditation;
• Read a book, but nothing too intense or thought-provoking;
• Follow a sleep schedule. Going to bed at the same time each night can help regulate your brain’s sleep-wake cycle.

Final Thoughts: How To Stop Ruminating at Night

Overthinking at night can be annoying, but you can minimize its impact on your health. The key is not to fight your thoughts but to redirect them. With time and consistency, your brain will learn that bedtime is for rest, and not thinking about your past mistakes.

By practicing deep relaxation, controlled breathing, and setting a nighttime routine, you can train your mind to let go, relax, and fall asleep faster. May your night be quiet and sleep restful.