Nida, it sounds like you're caught in a cycle many young women face – a busy mind keeping you awake and leading to tired mornings. It's truly exhausting when your thoughts just won't quiet down, especially when you feel like you need your phone to pass the time.
You're not alone in feeling this way. Overthinking, or 'overthinking' as we say, often comes from daily worries, future plans, or even just replaying conversations. When your mind is racing, it's hard for your body to relax, and reaching for your phone can actually make it harder to switch off, even if it feels like a distraction in the moment.
One of the most effective ways to quiet a busy mind is to 'brain dump' your thoughts before bed. Find a small notebook or a piece of paper and simply write down everything that's on your mind – worries, to-do lists, ideas, anything. Don't worry about perfect sentences; just get it all out of your head and onto the paper. This helps your brain feel like it's dealt with these thoughts, so it doesn't have to keep replaying them.
Your phone is also a big part of this puzzle. The bright screen (especially blue light) and stimulating content like social media or videos tell your brain to stay awake. Try putting your phone away at least an hour before you plan to sleep. Keep it in another room if you can, or at least out of arm's reach. This digital detox signals to your brain that it's time to wind down.
Beyond putting the phone away, creating a calming bedtime routine can signal to your body that sleep is coming. This doesn't have to be complicated or expensive. You could try reading a physical book (not on a screen), listening to some calming instrumental music or a gentle recitation of the Quran, or having a warm glass of milk or herbal tea (avoiding caffeine). These simple rituals can help shift your focus from your thoughts.
What you do during the day also impacts your sleep at night. Try to incorporate some gentle movement into your day, like a brisk walk in the morning or evening. Being out in natural light, even just for 15-20 minutes, helps regulate your body's internal clock. Just remember not to do any intense exercise too close to bedtime, as that can be stimulating.
Even with these steps, sometimes thoughts still rush in when you lie down. Instead of fighting them, try a simple breathing exercise. Breathe in slowly through your nose for a count of four, hold for a count of four, and then breathe out slowly through your mouth for a count of six. Focus entirely on the sensation of your breath. If your mind wanders, gently bring your attention back to your breathing. This simple technique can help anchor you to the present moment.
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