This page explains why your mind may race at night and offers practical steps to calm your thoughts and return to sleep. It also explains when ongoing sleep trouble needs professional help.
A busy mind at night is very common, especially when the house is quiet and your body is tired. Don’t try to force sleep; that often makes the thoughts louder. Do one thing — keep a notebook beside your bed and write each worry or tomorrow task in one short line, as if parking it until morning.
Then try slow breathing: breathe in gently for four counts and out for six, ten times. If you are still awake after about 20 minutes, get up, keep the lights dim, and do something quiet until you feel sleepy again. Avoid checking your phone, because scrolling can wake your mind even more.
How long has this been happening, and are the thoughts mostly worries, plans, or fears? You can carry on with us here in chat and tell me what usually starts the thoughts.
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