How to Get Rid of Racing Thoughts for Better Sleep at Night

Racing thoughts at night occur when the mind becomes flooded with repetitive or persistent ideas that make falling asleep harder. These thoughts can be linked to stress, anxiety, or physical changes in the body. Surveys show that forty one to fifty six percent of adults reported more sleep disturbances during the COVID pandemic, with racing thoughts cited as a frequent complaint. Often, these thoughts surface as soon as the environment quiets down, letting worries from work, family, or finances dominate mental space.

Why Racing Thoughts Happen

A key driver is hyperarousal, a state where the body and mind stay alert even when rest is needed. Research shows people with insomnia have high hyperarousal levels, especially after a night of poor rest. Stress hormones like cortisol play a role too. When cortisol remains high in the evening, it blocks melatonin and other sleep-promoting processes, delaying restful sleep. This triggers a cycle: more stress leads to more racing thoughts, which leads to less sleep and continued stress.

Options for Flavorless Consumption and Supplementation

Some people prefer not to take heavy medications or may seek additional sleep aids to address racing thoughts at night. Mild supplements like melatonin or herbal teas are common for those needing gentle support. Some users also try CBD oil, magnesium, or products containing minor cannabinoids. In recent years, cbn gummies have entered the market alongside melatonin and valerian root options for people focused on sleep.

While studies on their direct effect on racing thoughts are limited, these products are used as part of a nightly routine to reduce sleep interruptions. As with any supplement, it is best to consult with a health professional before starting cbn gummies or anything new, especially if medications or health conditions are present.

Non-Medication Approaches

Cognitive behavioral therapy for insomnia (CBT-I) is one of the best-supported methods for addressing racing thoughts. CBT-I teaches people to identify habits and thought patterns that fuel sleeplessness. Scheduling a daily "worry time" session, dedicating fifteen to twenty minutes to write about stressors before bed, reduces nighttime rumination by about thirty to forty percent. Sophrology, which combines breathing, gentle movement, and body scanning, improves the time it takes to fall asleep by fifty percent with regular practice over one to two months.

Small changes in routines matter too. Keeping the bedroom cool between fifteen and nineteen degrees Celsius helps the body wind down. Blackout curtains or sound machines reduce stimulation, lowering arousal by about a quarter. Putting away screens at least ninety minutes before bed helps keep melatonin production on track, easing pre-sleep alertness. Food choices play a role as well. Avoiding caffeine in the afternoon and eating magnesium-rich foods like almonds or spinach can support the nervous system and lower excess activity in the brain.

Special Cases: Racing Thoughts in Medical and Mental Health Conditions

Studies link racing thoughts not only to common stress but also to mental health diagnoses. People with anxiety, ADHD, or bipolar disorder often report high rates of nighttime mental chatter. One 2024 study found that sixty-eight percent of people with insomnia also reported racing thoughts at bedtime. Mindfulness-based breathing practices and body scan exercises reduce the brain's tendency to focus on distressing thoughts, with routine practice over eight weeks lowering these tendencies by almost a quarter. In urgent moments, the "four-seven-eight" breathing strategy can bring down heart rate and tension in minutes.

When Medications or Medical Help Are Needed

Medications such as low-dose trazodone or hydroxyzine sometimes help when other strategies do not, though long-term use is not advised due to possible side effects or tolerance. People with conditions like sleep apnea or thyroid issues may see their racing thoughts improve once the medical condition is managed. A combined approach, using CBT-I, changes in habits, and stress reduction methods, offers the best results, with about seventy percent of people reporting better sleep after three months.