You are exhausted all day. Then you lie down and your brain starts replaying the meeting, the bills and tomorrow's to-do list. If that sounds familiar, you are not alone.
Why overthinking gets louder at night
During the day, tasks keep your attention busy. At night there is nothing to distract you, so unfinished thoughts come back. If your body is still in "alert" mode from a stressful day, it is hard for your mind to let go.
Gentle things you can try tonight
- Long-exhale breathing. Breathe in for 4, out for 6 to 8. A longer out-breath helps many people feel calmer.
- A "worry list" before bed. Write down what is on your mind and one next step for each. It tells your brain it does not need to hold it.
- Same wind-down every night. Dim lights, screens away 30 to 60 minutes before bed.
- Body scan. Slowly notice and soften each part of your body from feet to head.
- If you cannot sleep after 20 minutes, get up, do something quiet in low light and return when sleepy.
Nervous system regulation, simply put
"Nervous system regulation" means helping your body shift from alert to rest. Breathing, grounding, gentle movement and a steady routine all help. It is something you practise, not something you switch on.
How hypnotherapy can support sleep routines
Hypnotherapy for sleep focuses on relaxation and rehearsing a calm bedtime. Many people use a recording between sessions. It can support better habits. It does not treat sleep disorders such as sleep apnoea or chronic insomnia, which need your GP.
When to see your GP
See your GP if poor sleep lasts more than a few weeks, you snore heavily or stop breathing at night, or low mood or anxiety are affecting your days.
Our Anxiety and Overthinking Reset includes sleep and wind-down practices.
This is general information and complementary wellbeing support, not medical or psychological advice. Please keep working with your GP or psychologist. If you need support now, call Lifeline on 13 11 14, or 000 in an emergency.
