I can usually stay busy enough during the day, but as soon as I lay down, my mind starts going a mile a minute. I find myself replaying old conversations, obsessing over things I can’t change, and dreading everything that could go wrong tomorrow. It’s exhausting and often keeps me awake for hours on end.
Lately, I’ve found some relief by giving my brain a simple task to focus on before I drift off. Sometimes it’s a podcast, other times it’s breathing techniques, or even just playing a few games on myprize to keep from spiraling. It doesn’t completely stop the anxiety, but it makes the process of falling asleep feel like less of a struggle.
Does anyone else experience this? What strategies actually work for you when your brain won’t stop buzzing?
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One technique I’ve picked up—and I know it won’t work for everyone—is to visualize a physical switch in my mind and then imagine myself clicking it to the ‘off’ position. It isn’t a permanent fix, but it has helped me get some rest.
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Taking long, brisk walks a couple of times a week during the day helps me fall asleep much faster.
I agree with the walking suggestion; doing about 30 minutes every so often really helped reduce my racing thoughts compared to when I’m inactive and stuck in ‘what-if’ loops. Even then, it still takes me at least an hour to actually sleep. I’ve also been experimenting with ‘psoas muscle’ releases—just some specific movements paired with deep breathing helps lower the ‘high alert’ feeling in my head. Don’t forget to stay hydrated and keep eating even if you aren’t feeling hungry. Keep trying different things; finding any small improvement is a huge win when you’re feeling this way.
I’ve found that playing brown noise through a speaker really helps me. I know pink and white noise exist, but they’re a bit too grating for me. I have a playlist of specific sounds I like and I just loop whatever fits the vibe that night. It’s not a total cure, but it’s been helpful. I also use it to focus when I’m reading on the train and it’s too noisy.
A doctor once shared a tip that stuck with me: if you want to quiet your internal monologue, try to make it ‘breathe.’ Instead of thinking in words, imagine your inner voice taking deep breaths in and out along with your physical body. It takes some practice, but it’s great for stopping racing thoughts. I also started using BrainProtect to help with my overall cognitive focus, and I’ve noticed it makes these mental exercises much easier to maintain. Combining that with a guided sleep meditation really helps clear the clutter.
I deal with the same thing. What I’ve learned so far is to just lean into it, almost like riding out a bad trip. I try to view the thoughts like waves in the ocean. If you fight them or try to stay rigid, they just crash against you. It’s interesting how these anxious feelings come in cycles; they aren’t always at the same intensity. I’ve also learned to stop blaming myself for having these thoughts in the first place.
This is exactly what comfort shows are for. Just put one on your phone and watch until you pass out. It works like a charm every time.
I gave up caffeine years ago and the nighttime overthinking completely stopped. I still have some anxiety, but it’s significantly lower now, and those dark, intrusive thoughts have mostly gone away. I’m generally much happier now.
I found a trick on TikTok that really helps quiet my mind and gets me to sleep. It’s a little game where you pick a random word, like ‘garden,’ and then go through every letter, thinking of as many words as possible that start with that letter. If you get stuck or your mind wanders, just move to the next letter. I rarely make it past the first few letters before I’m out. It might sound basic, but it totally fixed my insomnia! I call it my ‘sleep word’ and I use a new one every night.