11 ways to stop overthinking at night in Canada

Ways to Achieve a Restful Night Sleep and Calm Mind

A lot of people in Canada experience the habit of overthinking during their nighttime period. After being busy during the day time, the mind has a chance to slow down. However, instead of being restful, it begins to remember conversations from the day and the anxieties and fears about future events and concerns that cannot be resolved at 2 a.m.

As time goes on, when someone continuously thinks about negative things during their nighttime hours will be experiencing negative outcomes like difficulty sleeping, anxiety, lack of energy, and an overall degrading of mental health. Fortunately, with the right approaches and mindset overthinking can be reduced.

Why Does Overthinking Tend to Rise During Nighttime Hours

During the evening hours the number of distractions in one's environment is fewer, and therefore there is more opportunity for one's brain to review thoughts, both the stressors from the day, and what may happen in the future.

Some of the more common stressors for people in Canada include:

• Long hours and work-related pressures
• Housing costs/financial burden
• Cold winters/darkness
• Prior to bed time too much screen time/activity
• Lack of a set sleep schedule

If you are aware of what is causing your nighttime overthinking, then you will be able to determine the solution to resolving the specific source(s).

1. We need to practice a "mental shutdown" to ensure our minds know that the day has ended.

Establish a nightly routine that consists of:

• Setting a fixed time to go to bed
• Turning down the lights 60 minutes prior to sleeping
• Performing the same relaxing ritual every night before bed (reading, stretching, praying, or meditating)

The above items will allow our minds to begin their slow down process naturally.

2. Writing down our overactive brain thoughts at night will help reduce unnecessary thinking. 

Use the following approach:

• Write down any worries, stress, or plans.
• Do not judge, organize or structure them.
• Set the notebook outside your bedroom so you do not continue repeating your thoughts over and over again.

3. Limit the use of your phone at night

Scrolling through social media or checking emails creates an increase in mental activity prior to sleeping.

Set a rule to stop looking at your phone 1 hour prior to going to sleep and to use "night mode" or a "blue-light filter" to limit the number of distractions before you go to sleep, along with avoiding anything stressful (e.g. news, social media, work email) immediately before going to bed. Reducing mental distractions means fewer racing thoughts.

The act of overthinking is often associated with physical tension; therefore utilizing deep breathing or other methods of body relaxation prior to bed may help reduce the associated physical tension and, ultimately, reduce the likelihood of racing thoughts when attempting to fall asleep.

4. Try utilizing the 4-7-8 breathing technique. 

This method is as follows:

1. Inhale slowly through your nose for a count of 4 seconds.
2. Hold your breath for a count of 7 seconds.
3. Exhale slowly out your mouth for a count of 8 seconds.
4. Repeat this pattern 4-6 times.

Utilizing the above techniques reduces the number of racing thoughts and provides a reduction in physical tension, which allows for easier falling asleep.

5. Acknowledge Unproductive Thoughts

Our minds often blow up the threats we perceive during the night with regards to work, etc.

When you have these thoughts, think about the following:

• Can I actually work on this problem right now? (if not, then there's no reason to keep reiterating it to yourself)
• Will this problem be there tomorrow or next week? (if not, then there's no reason to keep bringing it to mind).

6. Create a Restful Sleep Environment

The environment we sleep in will greatly impact how rested we are and how calm our minds will be.

• Ideal temperature for a restful sleep: 18 to 20°C
• Dark curtains (important for the summer months)
• Warm lighting for winter evenings
• Quiet or soft background noise

A comfortable sleeping environment will also help reduce your stress levels.

7. Do Gentle Physical Activity At Night

Gentle physical activity aids in releasing stress hormones in our bodies.

Recommended Physical Activities at Night: 

• Evening walks (or some other form of light physical activity) 
• Gentle stretches Yoga Slow deep breathing exercises

Do not do more intensive workout sessions in the evening.

8. Get More Natural Light During Your Daytime Routine

Due to limited natural sunlight (especially in winter) you may be experiencing increased anxiety and the overthinking associated with anxiety.

Recommended Ways To Get Natural Sunlight During The Day: 

• Spend time outdoors during the day 
• Spend time near windows, especially in the winter months. 
• If necessary, consider using light therapy lamps (consult a healthcare professional before beginning to use these products).

Having adequate natural light helps reduce anxiety and support a more restful night's sleep.

9. Reduce the Amount of Caffeine and Sugar You Consume

Caffeine stays in your body for 8 hours.

Do not drink any of the following in the afternoon and during the evening.

• Coffee, 
• Energy drinks, 
• Strong tea, 
• and Sugary snacks.

Use Herbal tea or warm milk instead.

10. Be Kind to Yourself

Overthinking is a result of trying to control everything.

You can tell yourself the following.

• I do not have to fix everything tonight.
• Rest is just as important to be productive.

Being kind to ourselves helps alleviate mental stress.

11. When to Get Professional Assistance

If overthinking at night has been going on for more than just a few weeks or if your life is affected by overthinking it would be beneficial to get professional help.

In Canada, support options include family physicians, counseling through the media or internet, counselling services, and community mental health services. There is nothing wrong with seeking assistance, and it is very healthy.

Overthinking at night is very common but does not need to be a reason to keep you awake or affect your life. By developing a few simple, regular habits of slowing down our minds, creating a safe place for us to rest and creating a consistent time for our rest, a night of relaxation will be able to lead to a clear mind, allowing us to approach the next day with clarity.