Hey friends 👋 Be honest—have you ever laid in bed, exhausted, but your brain decides now is the perfect time to remember that awkward thing you said in 2024? Or suddenly you're solving tomorrow's problems at 11:47pm? Yeah… same. 😩

I used to think something was wrong with me. Like, why can't I just sleep like a normal person? But turns out, bedtime overthinking is super common—and the good news? There are real ways to quiet the noise 🧘‍♀️ Let me walk you through what's actually helped me stop spiraling at night. Hope this helps you too 💛

🌀 The brain doesn't like sudden silence

I used to scroll on my phone, then toss it aside and expect sleep to come instantly. But our minds don't work like that. They need time to wind down. Now, I start powering down an hour before bed—no emails, no news, nothing intense. Just soft lighting, maybe a warm shower, and gentle music. Game-changer.

✍️ Do a brain dump

This one's simple but powerful. I keep a notepad next to my bed. If a worry pops up—like "Don't forget to reply that email" or "What if that meeting goes wrong?"—I write it down. It's like giving my brain permission to let go. Weirdly, it works.

🎧 Use guided audio

I discovered sleep stories and calming meditations through apps like Calm and Insight Timer. The soothing voices guide my thoughts away from the chaos. I used to roll my eyes at this stuff, but once I tried it, I was like... okay, I get it. 😌

🛏 Create a bedtime "cue"

I light the same lavender candle, fluff my pillows, and do the same 5-minute stretch every night. It sounds silly, but doing the same routine tells my brain, "Hey, it's safe now. You can relax." The consistency builds a kind of trust in your body.

🧠 Label your thoughts

Sometimes I'll catch myself spiraling, and I literally say in my head: "This is just anxiety. It's not a fact." That small sentence pulls me out of the loop. You don't have to believe every thought that shows up—some of them are just noise.

💬 You're not alone

If your brain loves late-night overthinking marathons, please know: it's not just you. It doesn't mean you're broken or dramatic—it means your brain's trying to keep you safe, just in the wrong way and wrong time 🫠

I'd love to hear from you—what do you do when your brain won't stop at night? Let's swap tips and help each other sleep better 🌙💬