5 Ways To Stop Overthinking & Get 6 to 8 Hours of Sleep Every Night

Overthinking often leads to a racing mind filled with worries, stress, and thoughts that keep you awake or prevent a good nights sleep.

When you can quiet your mind and let go of excessive thinking, it promotes a sense of mental relaxation. This relaxation allows your brain to unwind and transition into a state of restful sleep.

And since sleep is one of the 5 important pillars to health, it’s essential to achieving results while on a fitness journey.

It’s one of the only times your body rejuvenates, repairs, and revitalizes.

It diminishes the results you want if you don’t get between 6 to 9 hours during your program.

Here are some tips that have helped our clients establish good sleeping routines.

1. Establish a bedtime routine: Create a consistent pre-sleep routine that helps signal to your body and mind that it’s time to relax and prepare for sleep. Engage in activities that promote calmness, such as reading a book, taking a warm bath, practicing relaxation techniques, or listening to soothing music. Following a routine can help shift your focus away from overthinking and promote better sleep.
2. Practice mindfulness or meditation: Mindfulness techniques and meditation can help quiet the mind, reduce racing thoughts, and promote relaxation. Engage in a guided meditation or mindfulness practice before bed to bring your attention to the present moment and cultivate a sense of calm. There are various meditation apps and online resources available that offer specific sleep-focused meditations.
3. Write down your thoughts: If overthinking keeps you awake, consider keeping a journal or notebook beside your bed. Before going to sleep, write down any worries, thoughts, or to-do lists that are occupying your mind. This can help release those thoughts from your consciousness and provide a sense of closure, allowing you to relax and sleep better.
4. Create a worry period: Set aside a specific time during the day to address your concerns and worries. By allocating a designated “worry period,” typically during the early evening, you can give yourself permission to think about and problem-solve any issues that arise. This practice helps prevent those thoughts from intruding upon your sleep time, as you can reassure yourself that you’ll address them at the designated time.
5. Engage in relaxation exercises: Incorporate relaxation exercises into your daily routine to combat overthinking and promote better sleep. Deep breathing exercises, progressive muscle relaxation, or gentle stretching can help release tension from the body and calm the mind. Experiment with different techniques to find what works best for you and practice them regularly, both during the day and before bed.

It’s important to note that if overthinking persists or significantly impacts your daily life, it may be helpful to seek support from a health professional who can provide additional guidance and strategies.  Contact us to learn more.

Overall, not overthinking helps create a calmer mental state conducive to relaxation and sleep. By quieting your mind and avoiding excessive thoughts, you can promote better sleep quality, reduce anxiety, and wake up feeling more rested and rejuvenated.