For years, I wrestled with a brain that just wouldn’t switch off at night.
As soon as my head hit the pillow, my thoughts would race, replaying the events of the day, worrying about the future, and constantly thinking of things I hadn’t yet done.
It was exhausting, and it felt like I could never escape the cycle.
What I didn’t realize then was that my nighttime racing thoughts weren’t just a random occurrence.
They were the result of certain habits I had developed over time—habits that unknowingly kept my mind on high alert, even when I desperately needed rest.
But once I began changing these habits, everything shifted. My nights became calmer, and my sleep more restful.
If you’re struggling with racing thoughts before bed, trust me, I get it. In this article, I’ll share the 7 habits I had to let go of in order to reclaim my sleep—and how doing so can help you too.
1) Late-night screen time
The first habit I needed to kick to the curb was my late-night relationship with screens.
We’re talking TV, laptop, and my biggest adversary – the smartphone.
As a psychology enthusiast, I knew that the blue light from devices messes with your melatonin levels – the hormone that tells your body it’s time for sleep.
But like many, I was stuck in the habit of scrolling through social media or catching up on emails right before bed.
Reducing screen time at night seemed daunting at first. The thought of turning off my phone an hour before bed seemed impossible.
But then I realized, it wasn’t about going cold turkey.
So I started by swapping my phone for a book just 15 minutes before sleep. Gradually, I increased this time until my phone was no longer part of my bedtime routine.
This small but profound change had a massive impact on my sleep quality and helped quieten the racing thoughts that used to keep me up at night.
If you’re battling with sleeplessness and a busy mind, start small. Replace a few minutes of screen time with something more calming, and you’ll be surprised how quickly your mind starts to slow down before bedtime.
2) Neglecting a wind-down routine
The second habit I had to say goodbye to was neglecting a proper wind-down routine before bed.
I used to go from full-speed to bed in the blink of an eye. I’d be working or socializing one moment, and the next I’d be lying in bed, wondering why my mind was still racing.
Eventually I decided to take some quiet moments for myself before sleep. Some time to reflect and look inside, not outside.
I started with just 10 minutes of quiet reflection each night – no distractions, just me and my thoughts. And let me tell you, it was transformative.
This quiet reflection time allowed my mind to process the day, to think through any remaining thoughts or worries before sleep. It was like giving my brain permission to slow down and prepare for rest.
So if you’re struggling with racing thoughts at night, consider setting aside some quiet reflection time before bed.
3) Skipping regular exercise
As the founder of Hack Spirit, my work often involves long hours sitting at a desk. I thought I was too busy to make time for physical activity, but boy, was I wrong.
When my sleep troubles were at their peak, I decided to give exercise a shot.
I started with just a 20-minute walk every day after work. Nothing strenuous, just enough to get my heart rate up.
And the results? They were astonishing.
My mind seemed to calm down much quicker at night, and falling asleep became noticeably easier. It was as if the physical activity had drained away the excess energy that was fueling my racing thoughts.
I later learned that science backs this up. Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or it might have the opposite effect.
4) Consuming caffeine late in the day
I’ve always been a coffee lover. Nothing seemed to beat that late-afternoon caffeine pick-me-up. But when I started struggling with sleep and racing thoughts, I decided to take a hard look at my caffeine habits.
Research suggests that consuming caffeine even 6 hours before bed can significantly disrupt your sleep.
So, I decided to experiment. I stopped drinking coffee after 3 pm. It was tough at first (I really love my coffee), but the effects were undeniable.
My mind seemed to quieten down much faster at night, and I found myself falling asleep easier than ever before.
So, if you’re a late-day caffeine consumer and struggling with sleep, consider putting a curfew on your caffeine intake.
5) Eating heavy meals before bed
I used to love a big dinner right before bedtime, especially after a long day of work. But as I lay awake at night with my mind racing, I began to question this habit.
Eating a large meal close to bedtime meant that my body was busy digesting when it should have been resting. This not only made it harder for me to fall asleep, but it also seemed to fuel my racing thoughts.
So, I made a change. I started eating a lighter meal for dinner and moved my mealtime a bit earlier in the evening.
The difference was noticeable. My sleep improved, and those racing thoughts began to slow down.
6) Ignoring stress and anxiety
Like many, I used to brush off daily stressors, thinking they were just a part of life. But as sleepless nights and racing thoughts piled up, I realized ignoring stress wasn’t doing me any favors.
I remembered a quote from renowned psychologist, Sigmund Freud:
“Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways.”
I decided to face my stress head-on.
Instead of pushing it aside, I started practicing mindfulness techniques to manage my stress levels better.
I found that journaling my thoughts and anxieties helped me process them instead of letting them spin out of control at night.
Addressing my stress and anxiety directly improved my sleep quality tremendously and helped calm my racing mind.
If you’re dealing with racing thoughts at night, take a moment to assess your stress levels. Don’t ignore them; address them. A mindful approach to managing stress can drastically improve your sleep quality.
7) Chasing sleep
The final, and perhaps most counterintuitive habit I had to break, was my relentless pursuit of sleep.
Sounds strange, right? After all, if you’re struggling with sleep, shouldn’t you be trying to get more of it?
Well, not exactly. The more I chased sleep, the more elusive it became. The pressure to fall asleep only fueled my racing thoughts and kept me awake even longer.
I decided to change my approach.
Instead of obsessing over getting enough sleep, I focused on creating a relaxing bedtime routine and making my bedroom a serene sleep haven.
This simple shift in perspective made all the difference. It took the pressure off falling asleep and allowed my mind to naturally slow down.
So here’s a practical tip: If you’re struggling with racing thoughts at night, stop chasing sleep. Instead, focus on creating a calm and relaxing environment that invites sleep in. You might just find that sleep comes to you.
Conclusion
Looking back, I’m so grateful for the changes I made that finally allowed me to break free from the cycle of racing thoughts before bed.
It wasn’t an overnight fix, but each small step I took to let go of those habits gradually brought me the peace I had been desperately searching for.
If you’re experiencing the same struggle, I encourage you to try releasing these habits and see how it transforms your nights. By creating the right environment for sleep, you can reclaim the calm you’ve been longing for.
