Manage worries and calm a racing mind before bed

Use targeted cognitive and relaxation techniques to quiet racing thoughts before sleep. A short evening debrief and a simple breathing exercise can dramatically shorten the time it takes to fall asleep.

Steps

1. Set aside 15-20 minutes earlier in the evening to write down worries, to-do items, and anything on your mind. Getting thoughts on paper prevents them from surfacing at bedtime.
2. In bed, practice 4-7-8 breathing: inhale for four seconds, hold for seven, exhale for eight. Repeat three to four cycles.
3. If still tense, try progressive muscle relaxation — systematically tense and release each muscle group from toes to forehead.
4. If you cannot fall asleep after about 20 minutes, get up and do a quiet activity in dim light (e.g., reading). Return to bed only when sleepy.

Tips

• The 20-minute rule prevents your brain from associating the bed with wakefulness and frustration
• Guided meditation apps like Calm or Headspace can help beginners with breathing and relaxation exercises
• Consistency matters — these techniques become more effective with nightly repetition