After a day full of meetings, non-stop notifications, and endless errands to run, our evenings can quickly become the only quiet time we have. But unfortunately, when we turn down the noise from the day and let ourselves be still, it becomes easier for our brain to turn its attention to all the things left unresolved, potentially leading to racing thoughts at night. Before we know it, leftover tasks, work assignments, and snapshots from the day are cycling feverishly through our heads at full speed.

Fortunately, there are solutions you can take to calm unwelcome mind racing at night. We spoke with three experts on the subject to figure out what exactly those racing thoughts feel like, why they happen, and how to quiet them down.

What Does It Feel Like to Have a Racing Mind at Night? 

Racing thoughts at night often feel like an endless, fast-paced stream of consciousness that just won’t quit. Put simply: “Your brain won’t shut up,” says licensed clinical psychologist Leah Kaylor, PhD. 

“The thought process keeps going and going, and if you try to stop it, the thoughts just come back,” adds Shelby Harris, PsyD, a licensed clinical psychologist who specializes in behavioral sleep medicine. “Sometimes they’re anxious thoughts and things that can really be worrisome, and sometimes it is just a lot of noisy thoughts about random things or processing the day.” 

Without the distractions of our daily lives (whether that’s a to-do list at work or fun activities with friends), these thoughts finally have space to bubble up at night. Even if you feel physically tired, your mind is wired—and thoughts may feel chaotic and hard to control. 

Racing Thoughts at Night vs. Anxiety at Night

Experiencing racing thoughts at night shares similarities to anxiety at night, but they’re not one and the same.

First, while racing thoughts can be negative and worrisome, they can also be quite mundane. That might look like your brain circling through questions about the next day’s events or how best to approach a task at work. These thoughts can be neutral or even positive—they’re just difficult to stop. 

Anxious thoughts, on the other hand, tend to come with a feeling of dread or fear. “Anxious thoughts are really when you’re thinking about things that feel ruminative, intrusive, and unwanted,” Harris explains.

Another way to differentiate between racing thoughts and anxious thoughts? “Anxiety usually comes with physical symptoms like a tight chest, rapid heartbeat, or restlessness,” Kaylor says. If your thought spiral manifests physical side effects as well, that may signal a shift into anxious behavior. 

Additionally, if you find that your racing thoughts aren’t limited to bedtime, you may be experiencing anxiety.

What Causes a Racing Mind at Night? 

Oftentimes, mind racing at night happens because people haven’t had enough opportunities to process their thoughts during the day, says Jade Wu, PhD, a board-certified behavioral sleep medicine psychologist. Nighttime may be the only period where we have the mental space to reflect on what happened in the past 24 hours. 

A few additional causes of racing thoughts at night include:

Persistent racing thoughts may also be a symptom of mental health conditions such as attention deficit hyperactivity disorder (ADHD), generalized anxiety disorder (GAD) and obsessive-compulsive disorder (OCD). If you find your daily activities, sleep, or overall quality of life impacted by these symptoms, it may be time to speak to a healthcare provider who can help.

How to Calm Racing Thoughts at Night

Fortunately, there are a few things you can do to stop your mind from racing at night. Here are a few expert-recommended strategies to consider.

1. Meditate

Many psychologists recommend meditation to quiet your mind at night. But here’s the trick: To best soothe a racing mind at night, it helps to meditate during the day. 

“Five minutes of mindfulness meditation where you practice noticing your thoughts wander and then bringing them back to the exercise at hand helps you to get stronger with letting thoughts go,” Harris says. “With daily practice—not tied to nighttime—you’ll get better at releasing those busy thoughts at night. You’re stronger to let them go at night because you’ve done the ‘work’ during the day.” (Of course, there’s no harm in meditating at night as well if you find that works best for you!)

The Peloton App has thousands of guided meditation classes, ranging from five to 30 minutes long and spanning several types of meditation to help you get into a routine.

2. Listen to Soothing Sounds

Putting on some relaxing tunes may also help reduce unwanted racing thoughts at night. “Playing calming music can significantly improve your ability to fall asleep by promoting relaxation and creating an environment conducive to rest,” Kaylor says. 

Several music therapy studies suggest that music activates the prefrontal cortex, the part of the brain associated with decision-making and emotional regulation, which helps to quiet intrusive thoughts, Kaylor adds. 

3. Do Some Gentle Movement

“Stretching or slow yoga can help improve sleep by relaxing the body, calming the mind, and creating an optimal state for rest,” Kaylor says. “This activity releases physical tension built up during the day, reducing discomfort and promoting relaxation.” 

Regular stretching can increase circulation in the body while delivering oxygen and nutrients to muscles and tissues. Slow, intentional movements coupled with deep breathing can also stimulate the parasympathetic nervous system and lower the heart rate, helping you unwind.

Try a guided stretch or yoga class on the Peloton App to get started.

4. Let It Out

If your racing thoughts still won’t quit, don’t shy away from them, Wu says—it might be better to proactively acknowledge what’s keeping you up at night. 

“Set aside time to plan, write to-do lists, or just worry during the day,” she advises. “You can write it, speak it, or walk it out... the main thing is to not be distracted with any other activities so you can give full attention to your thoughts.” 

Kaylor agrees, adding that journaling may be key to slowing down those racing thoughts at night. “Writing down your thoughts can be an excellent way to release the stress from the day and form a boundary between work and personal life,” she says. Journaling allows you to offload intrusive thoughts from inside your head onto paper, helping to prevent mental loops at night that can keep you awake.

The Takeaway

Racing thoughts at night can feel draining and keep you from getting some well-deserved shut eye. Mind racing at night is often the result of external stressors, big life changes, overstimulation, or a jam-packed schedule that leaves no other time to process. Fortunately, when we set aside time to wind down with tools like meditation, gentle movement, and journaling, a constant stream of thoughts can transform into a trickle.