Lying in bed with an active, busy mind that won't quiet down is a common cause of sleep onset problems. This is often related to anxiety, stress, or an overactive default mode network.
Why This Happens
1
Unprocessed stress from the day2
Anxiety about tomorrow's tasks3
Lack of mental wind-down time4
Screen stimulation too close to bed5
Caffeine or stimulants6
Unresolved problems or worries7
Working right up until bedtime8
Generalized anxietyQuick Fixes (Try Tonight)
- 1Write down all thoughts/worries - brain dump on paper
- 24-7-8 breathing: inhale 4s, hold 7s, exhale 8s
- 3Try the military sleep method or body scan
- 4Listen to boring content (podcasts, audiobooks)
- 5Get out of bed if racing thoughts persist 20+ minutes
- 6Try L-theanine before bed
The Full Protocol Solution
For lasting results, implement these changes systematically:
- 1Create 60-minute wind-down routine (no screens)
- 2Brain dump - write tomorrow's tasks and worries before bed
- 3Stop work at least 2 hours before bedtime
- 4Practice daily stress management (not just at bedtime)
- 5Meditation or breathwork practice earlier in evening
- 6Keep notepad by bed for intrusive thoughts
- 7Avoid stimulating content before bed
- 8Consider L-theanine and/or magnesium before bed
When to See a Doctor
- Racing thoughts accompanied by anxiety disorder symptoms
- Intrusive thoughts that are distressing
- Racing thoughts affecting daily life
- Unable to control thought patterns
- Symptoms of depression