7 Ways to Stop Overthink Insomnia at Night (And Sleep Better Tonight)
Lying in bed, eyes closed, but your brain just won’t stop? I’ve been there. For a long time, I overthought everything — from what I said that day to things I couldn’t control. I was tired, but my mind refused to rest.
Here are 7 simple, effective ways that helped me calm down, stop overthinking, and finally achieve a good night's sleep.
1. Notice Your Thoughts — Then Let Them Go for Better Mental Health
The more you fight your thoughts, the louder they get.
Instead, try this: Acknowledge the thought and say to yourself: “This is just a thought. I don’t need to follow it.” Then, imagine that thought floating away — like a balloon. You’re not suppressing it. You’re letting it pass.
Insomnia can be short-term (acute) or long-term (chronic). Chronic insomnia is when symptoms persist at least three times a week for a minimum of three months. It can be a standalone condition or a symptom of other sleep disorders like sleep apnea or restless leg syndrome. It can also be linked to an underlying medical condition such as anxiety or depression.
Beyond just feeling tired, insomnia can take a toll on your physical health, affecting everything from your immune system to your heart. Poor mental health can also significantly hinder sleep quality and overall well-being.
2. Write It All Down
Sometimes your brain is full simply because you haven’t emptied it.
Insomnia symptoms can vary, but they often include difficulty falling asleep, waking up too early, and trouble staying asleep. Various conditions and factors can affect sleep quality, including stress and anxiety.
These symptoms can spill over into your daily life, making it hard to stay productive and enjoy your day. Certain risk factors, such as anxiety and depression, can increase the likelihood of experiencing sleepless nights.
Try keeping a notebook next to your bed. Write down:
- Worries
- To-do lists
- Random thoughts
Once it’s out of your head and onto paper, your mind can finally slow down.
3. Listen to Something Calm
Scrolling through social media or watching intense shows can overstimulate your brain. The more you fight your thoughts, the louder they get. Incorporating relaxation techniques such as deep breathing or meditation can help calm your mind.
Instead, try:
- Guided sleep meditations
- Nature sounds or soft music
- Calm podcasts or bedtime stories
Give your brain something gentle to focus on.
4. Use the 5-5-5 Breathing Trick for Relaxation Techniques
When your body feels tense, your mind follows.
Try this simple breathing exercise:
- Inhale for 5 seconds
- Hold for 5 seconds
- Exhale for 5 seconds
Repeat 5 times.
It tells your nervous system:
“You’re safe. You can rest.”
5. Focus Your Mind on One Simple Thing
Overthinking is often your brain’s way of trying to stay in control.
Give it something low-pressure to focus on:
- Count backwards from 100
- Visualize waves on a beach
- Imagine painting a wall slowly
This keeps your mind gently occupied — instead of spinning out.
6. Build a Calming Bedtime Routine for Falling Asleep
If your body feels anxious at bedtime, build a routine that signals:
“It’s time to relax.”
Try:
- A warm shower
- Soft lighting
- Herbal tea
- Lavender essential oil
- Relaxing music
This helped a lot — but one small change made the biggest difference.
7. What Really Helped: Caerofu Stress Gummies for Better Sleep Habits
About 20 minutes before bed, I take one Caerofu Stress Gummy, and honestly — it’s been life-changing.
Caerofu is made with a new stress-relief technology from Australia, created to help your body do what it was naturally designed to do: relax first, then fall asleep.
What makes it different is that it doesn’t just aim to knock you out — it works by calming your nervous system first, so your mind slows down, your body releases tension, and sleep comes gently, not forcefully.
The key ingredients — ashwagandha, magnesium, and L-theanine — work together to reduce stress, regulate your mood, and help you shift into a deeper, more restful sleep state.
There’s no melatonin inside, which means I wake up feeling fresh, never groggy.
After just a few nights, I noticed a big difference. My thoughts weren’t racing. I wasn’t tossing and turning. I simply… let go. And that’s when sleep finally came — naturally, deeply, and peacefully.
