Why Does My Mind Race at Night?

Dr. Jess Stanbridge | Specialist Psychiatrist

Have you ever had a long, busy day and exhaustedly can’t wait to get to bed to sleep, but the minute you lay your head down on your pillow your mind starts racing? Do you fall asleep easily but wake up at 3am with ruminating thoughts that you can’t shut off? It’s not just you; it’s your brain’s physiology!

There are two main mechanisms in every human body that help you fall asleep:

1. Our circadian rhythm responding to light cues by increasing melatonin
2. Working alongside your circadian rhythm, is your sleep drive (homeostatic sleep pressure). Which builds up your biological need to go to sleep the longer you stay awake.

Even with these two mechanisms working in the background, sometimes it’s hard to get to and stay asleep.

Distraction plays a major role. During the day, we are distracted by multiple stimuli; noises, people, conversation, to-do lists, our phones, to name a few. The minute they are removed, in a quiet room with limited stimulus, racing thoughts come back to be heard!
Coupled with distraction is anxiety. Activating our sympathetic nervous system, which signals to our bodies that we need to get moving, not slow down and sleep. The opposite of what we were hoping for.

What can we do to help?

• Take time to notice your anxious thoughts during the day and write them down before your head hits the pillow and starts problem-solving.
• Night-time routines are helpful to signal to your brain that it’s time to sleep.
• Avoid all screens for at least an hour before bed.
• Steer clear of stimulating substances like tea or coffee later in the day and decrease your intake completely if you can. 
• Supplements like L-theanine and Magnesium can help (but sure take these in discussion with your health care provider).
• If your brain won’t slow down, get up, do some stretches, write down your thoughts, and try again.

If difficulty with sleep persists, remember that sleep disturbances can sometimes be an indicator of an underlying medical or mental health condition; see your health care provider for assessment if you are concerned.

This article is part of our Sleep Guide, where we explore the causes, science, and solutions for sleep disruption. Explore Sleep.