· Psychology · 2 min read
How to Stop Overthinking at Night: A Simple Evening Routine
Do you lay awake replayng every conversation from the day? Discover the 'Brain Dump' method and how habit tracking can quiet a racing mind.
For many, the moment the head hits the pillow is the moment the brain decides to start a marathon. We replay past mistakes, plan tomorrow’s chores, and worry about things we can’t control.
This isn’t just annoying—it’s a biological state of “high arousal” that prevents the onset of sleep. Here is how to break the cycle.
The ‘Brain Dump’ Method
Research suggests that writing down a to-do list for the next day can help you fall asleep significantly faster. By externalizing your thoughts onto paper (or an app), you signal to your brain that the information is “safe” and doesn’t need to be actively rehearsed in your working memory.
Close the Loop with Habit Tracking
In SleepGrids, checking off your evening habits serves as a psychological “Closing Ceremony” for your day.
- Did you drink enough water? Check.
- Did you avoid screens? Check.
- Did you meditate? Check.
By ticking these boxes, you give your brain a sense of completion. You shift from a state of “doing” to a state of “being.”
3 Minutes of Reflection
Try this: 30 minutes before bed, log your daily habits. If you feel anxious, mark it in your mood tracker. When you see that your anxiety is often tied to specific habits (like late-night caffeine or skipped exercise), the anxiety loses its power because you’ve identified its cause.
