How to Calm a Racing Mind: 7 Tips to Ease Anxiety and Sleep Better

A peaceful woman sleeping in bed with soft lighting, wrapped in a cozy blanket, symbolizing relaxation and a quiet mind after practicing mindfulness techniques for better sleep.

In our fast-paced lives, anxiety often sneaks up on us once we slow down, which, for many of us, isn’t until our head hits the pillow at night. During the day, we distract ourselves with endless tasks and responsibilities, but when it’s time to rest, an influx of anxious thoughts can make sleep feel impossible. It’s like trying to park a car that’s speeding along at 70 miles per hour. This guide goes beyond general sleep hygiene tips like limiting caffeine intake and avoiding exercise before bed and focuses specifically on the mental component of insomnia, offering actionable steps you can take to calm a racing mind and manage pre-sleep anxiety.

1

Create a Calming Bedtime Routine

Building a soothing routine before bed can help signal to your brain that it’s time to wind down. Gentle yoga, stretches, a warm bath, lavender or eucalyptus essential oils, listening to calming music, or journaling to ease your mind can be helpful before bed.

2

Use Guided Visualization and Positive Imagery

An anxious mind often fixates on worries, making it hard to relax. Try focusing on peaceful mental images to replace anxious thoughts. Visualize a serene beach or your favorite memory in vivid detail. Engage all your senses: imagine the warmth of the sun, the sound of waves, or the feeling of a light breeze on your skin. You can also use visualization to relax your body. For example, you can imagine warm honey filling your body, bringing a sense of relaxation and heaviness. Studies show that positive mental imagery before bed can even influence dreams, so use this mindfulness-based technique to set a calm, pleasant tone for the night.

3

Shift Your Focus to Relief at the End of a Stressful Situation

When anxiety stems from specific worries—like an upcoming presentation or a difficult conversation—try to visualize the calm that follows the stressful event. Picture cleaning up your workspace after the event or hugging a loved one once the conversation ends. Reminding yourself that stressful moments are temporary can help ease the tension and make it easier to drift into sleep.

4

Try Mindfulness Techniques in Bed

Anxiety is typically future-oriented, so mindfulness can help bring our awareness to the present moment. Here are some mindfulness techniques you can try:

- Focus on feelings of comfort: Focus on the physical sensations of comfort, like the warmth of your blanket or the support of your mattress.
- Counting breaths: Count each inhale and exhale from 10 down to 0, then restart from 9, and so on. If you lose track, start again.
- Progressive muscle relaxation: Starting from your feet, tense and relax each muscle group, working up to your head, or try flexing all muscles briefly before releasing.
- Paced breathing exercises: Techniques like 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8) or box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) can slow your heart rate and signal relaxation to your nervous system.

5

Practice Gratitude

Anxiety tends to focus on what’s wrong or what could go wrong. Redirect your thoughts to positive moments by reflecting on things you’re grateful for. Recall something good from your day, or something you’re looking forward to tomorrow. Focusing on gratitude can shift your mental state from worry to peace, making it easier to fall asleep.

6

Journal Away Your Worries

Journaling can help release anxious thoughts. Before bed, try a few minutes of free writing to empty your mind. Or, make a to-do list for the next day to ease any lingering worries. You could also use a prompt, like:

- What’s one thing I’m anxious about?
- What’s one practical thing I can do to prepare for it?
- What’s one reason it probably won’t be as bad as I fear?
- What’s one reason I know I can handle it?
- What’s one upside of the situation?

This practice, rooted in self-reflection and emotional release, can help you untangle your thoughts and ease into sleep.

7

Get Up if You Can’t Sleep

If you cannot fall asleep after 30 minutes, get out of bed and move to another room. Choose a quiet activity, like reading or knitting, that won’t overstimulate your mind. This helps you avoid the frustration that can come from lying in bed awake and gives you the chance to reset and try again once you feel drowsy.

Ready to sleep better?

At Embodied Wellness Center, we specialize in helping clients manage anxiety and build skills for a more peaceful life, including better sleep. If you’re struggling with anxiety and sleep issues, reach out today to discover how therapy can support you in finding rest and reclaiming calm. Our compassionate team is here to help you take the first step toward improved sleep and a quieter mind.

*Disclaimer: The content posted on this website is for marketing and educational purposes only. It is not, nor is it intended to be, psychotherapy or a replacement for mental health treatment. Please seek the advice of your licensed medical or mental health professional, and do not avoid seeking treatment based on anything read on this website.