How to Calm a Racing Mind to Get a Better Night’s Sleep

When racing thoughts prevent you from falling asleep, make you restless during the night or cause you to wake up earlier than intended, it can be a frustrating experience that leaves you feeling anxious and exhausted the next day. Although occasional sleeplessness is unpleasant, it’s a common condition that affects approximately 1 in 3 adults—and racing thoughts are one of the most common causes.

According to Mladen Anthony Rasic, MD, a board-certified pulmonary disease, critical care and sleep medicine physician at Torrance Memorial, everyday worries and life stressors, as well as medications and recreational drugs, can sometimes cause biological and emotional responses that make restful sleep a challenge.

“During the day we become preoccupied with everyday activities, which distract us from focusing on things that trigger stress and anxiety,” says Dr. Rasic. “When the lights go out and it’s bedtime, those distractions disappear and our minds are left to more easily latch on to worries that lead to racing thoughts.”

Dr. Rasic says these racing thoughts trigger a heightened state of arousal, which can lead to the release of hormones that cause anxiety and make it harder to relax. The result? Difficulty falling asleep, staying asleep and getting the deep, restorative sleep you need to function at your best.

When racing thoughts keep you up at night, Dr. Rasic says, deep breathing exercises, meditation, gentle yoga, reading a book or taking a warm bath can help redirect your thoughts and calm your body and mind.

Sleep Tips to Ease an Anxious Mind

DO:

Create a calming bedtime routine.

Engage in relaxing activities, such as a warm bath, reading a book, meditation, gentle yoga or stretching, and breathing exercises before bed.

Write down concerns, thoughts and worries earlier in the day to help you remember.

Practice mindfulness by focusing on what you can control in the present moment.

Keep your alarm clock out of view. 

DON’T:

Use screens or engage in strenuous physical or mental activity within two hours of bedtime.

Drink caffeine after lunchtime.

Drink alcohol.

“I recommend avoiding screen time, as well as strenuous physical and mental activity, within two hours of bedtime,” he advises. “Avoiding caffeine in the afternoon, skipping alcoholic beverages and keeping your clock out of sight may also help.”

Other strategies to reduce mental chatter include writing down thoughts, concerns or things you need to remember in a journal so you can feel confident that you won’t forget, and focusing on the things you can control in the present moment.

In addition to racing thoughts, health conditions can contribute to sleeplessness. If sleep difficulties occur frequently and persist for more than a few weeks, it’s crucial to schedule an appointment with your physician, Dr. Rasic points out.

“Approximately 10% of adults suffer from chronic insomnia, which is defined as persistent sleeplessness that occurs at least three nights a week for three months or more,” he says. “I recommend speaking with your health care provider if you feel you may have insomnia or if you have symptoms of other conditions that are associated with poor sleep quality.”

There are numerous health conditions that can impact your sleep. Restless leg syndrome is a condition that can cause significant leg activity while sleeping and a sensation of restlessness in your lower body. Loud snoring with pauses in breathing while sleeping, teeth grinding during the night, and waking up with headaches or heartburn could be signs of sleep apnea. Sleeplessness that occurs after beginning a new medication could be a side effect. Mood swings, acting out dreams, and mental health issues like depression, anxiety or panic attacks can also cause sleeplessness.

“Taking part in formal cognitive behavioral therapy for insomnia with a trained, licensed behavioral therapist can be an extremely effective treatment option for some people experiencing these issues,” says Dr. Rasic. “Although occasional sleeplessness is common, it’s important to get help if issues persist. Your doctor can help you identify the cause of your sleeplessness and develop a personalized treatment plan.”

Mladen Rasic, MD, specializes in critical care, sleep medicine and pulmonology with Torrance Memorial Physician Network and practices at 2841 Lomita Blvd., Suite 200, in Torrance. He can be reached at 310-517-8950