How to Stop Overthinking at Night and Finally Get Some Sleep

You climb into bed, ready to drift off, but instead of falling asleep, your brain kicks into overdrive. Thoughts race—about work, training, life, that thing you said five years ago… Sound familiar?

Nighttime overthinking is frustrating, but it’s also common. Your brain, finally free from the distractions of the day, starts processing unresolved thoughts, worries, and plans. While occasional pre-sleep rumination is normal, frequent overthinking can delay sleep and create a cycle of poor rest, which impacts everything from mood to performance on the bike.

If you’re lying awake night after night, here are five research-backed strategies to calm your mind and actually fall asleep.

1. Create a Wind-Down Routine

Your body isn’t a light switch—it needs time to transition from wakefulness to sleep. A wind-down routine signals to your brain that it’s time to relax and prepare for rest.

Try activities that lower stress and cortisol levels, like:

• Reading (fiction works best—no work emails!)

• Gentle stretching or mobility work

• A warm shower or bath

• Drinking a caffeine-free tea like chamomile or valerian root

If you’re training hard, you might also benefit from pre-bed fueling to prevent mid-night wakeups due to low blood sugar. A small snack with protein and healthy fats—like Greek yogurt or cottage cheese—can help keep blood sugar stable overnight.

2. Only Get Into Bed When You’re Tired

Going to bed before you’re actually tired can set the stage for overthinking. Lying awake in bed teaches your brain that your bed is a place for worrying, not resting.

Instead, wait until you genuinely feel sleepy before turning in. If you’re on an early morning training schedule, try consistent wake-up times rather than forcing an early bedtime—your body will adjust over time.

3. Shift Your Focus with Meditation or Breathwork

Overthinking often spirals into “what ifs”—worries about the future or replays of past conversations. Mindfulness meditation or simple breathing exercises can redirect your focus to the present moment and activate the body’s relaxation response.

Try this simple 4-7-8 breathing technique:

• Inhale through your nose for 4 secondS

• Hold your breath for 7 seconds

• Exhale slowly through your mouth for 8 seconds

• Repeat 4-5 times

This helps slow your heart rate and shift your nervous system out of “fight or flight” mode, making it easier to fall asleep.

4. Get Out of Bed If You Can’t Sleep

If you’ve been lying awake for more than 20 minutes, get up and go to another room. Read a book, do some light stretching, or write down your thoughts in a journal. Avoid screens (blue light messes with melatonin production) and keep the lights dim.

Fun fact: Walking through a doorway can act as a mental reset, helping your brain “compartmentalize” thoughts and let go of overthinking. Once you feel drowsy, head back to bed.

5. Check Your Training Load and Recovery

If your overthinking is tied to stress, your training might be playing a role. Overtraining or inadequate recovery can spike cortisol levels, making it harder to wind down at night.

Signs your training might be interfering with sleep:

• Restless sleep or waking up frequently

• Elevated heart rate overnight

• Difficulty falling asleep even when exhausted

• Feeling wired but tired

If this sounds familiar, consider adjusting training intensity, prioritizing restorative recovery activities, and tracking your sleep metrics to see patterns.

Final Thoughts: Train Hard, Sleep Harder

Quality sleep is just as important as training when it comes to performance and overall well-being. Overthinking at night is common, but with a few adjustments—like a solid wind-down routine, breathwork, and better sleep timing—you can break the cycle and get the rest you need.

If you’re struggling with sleep and training balance, ARO Sports Coaching offers training plans designed to maximize recovery and performance. Because a well-rested athlete is a faster, stronger athlete