Why does my mind start racing when I try to fall asleep?
Why does my mind start racing when I try to fall asleep?
There’s a particular kind of frustration that shows up at night.
Your body is tired.
You’ve finally stopped moving.
The day is over.
And suddenly, your mind wakes up.
Thoughts start looping.
Conversations replay.
Worries get louder.
Random memories appear out of nowhere.
You might find yourself thinking:
Why am I thinking about this now?
Why can’t I just fall asleep like a normal person?
What is wrong with me?
If this sounds familiar, you’re far from alone.
Why does this happen?
During the day, your brain is busy managing tasks, conversations, decisions, distractions, notifications, and responsibilities. There is very little silence.
At night, everything changes.
There are no emails to answer.
No one asking anything from you.
No external noise competing for attention.
For the first time all day, your mind has space.
And whatever has been sitting quietly in the background — stress, worries, unresolved emotions, mental clutter — finally steps forward.
Not because your brain is “broken,”
but because it is no longer distracted.
Your brain is trying to protect you
When thoughts race at night, it can feel like your mind is working against you.
But often, it is doing the opposite.
Your brain’s primary role is protection. It constantly scans for:
Problems to solve
Threats to anticipate
Mistakes to avoid
Things you should not forget
When the world becomes quiet, your brain sometimes shifts into review mode.
“Okay. Now we can think.”
Unfortunately, bedtime is not always the most helpful moment for this mental processing.
Stress does not disappear when the day ends
Even if your day looked “fine” on paper, your nervous system may tell a different story.
Deadlines
Social interactions
Decision fatigue
Emotional labour
Background anxiety
Uncertainty
Overstimulation
All of this accumulates.
When you finally lie down, your body may be still — but your system may not yet feel settled.
A racing mind is often a reflection of:
Mental overstimulation
Emotional backlog
Anxiety or worry
Difficulty transitioning from “doing” to “being”
The harder you try to sleep, the harder it can become
One of the ironies of sleep is that the more pressure you put on falling asleep, the more alert your brain becomes.
Thoughts like:
I need to fall asleep right now.
If I don’t sleep, tomorrow will be a disaster.
Why am I still awake?
Signal urgency.
Urgency activates the nervous system.
And an activated nervous system is not a sleepy one.
What can actually help
Rather than forcing sleep or fighting your thoughts, it can help to gently shift your system toward rest.
1. Normalize what is happening
Instead of asking,
“Why is my brain doing this?”
Try noticing,
“My mind is busy tonight.”
Reducing self-judgment reduces activation.
2. Create a buffer between your day and sleep
Many people move directly from:
Screens → tasks → emails → stress → bed
Your brain benefits from a transition.
Even 20–30 minutes of:
Dim lighting
Slower pacing
No problem-solving
Calm activities
Can help your nervous system downshift.
3. Get thoughts out of your head
If your mind keeps looping, consider writing things down.
A simple mental unload list can include:
Worries
Reminders
Repetitive thoughts
This signals to your brain that it does not need to hold everything overnight.
4. Ground your body
Sleep is a body state, not just a mental one.
Helpful practices may include:
Slow breathing
Progressive muscle relaxation
Noticing physical sensations
Feeling the weight of your body in the bed
A calmer body often leads to a calmer mind.
5. Release the pressure to fall asleep
Letting go of “I must fall asleep right now” can paradoxically make sleep more possible.
Rest is still restorative, even if sleep takes time.
When is it worth looking deeper?
If a racing mind at night is:
Happening most nights
Tied to anxiety or dread
Accompanied by tension or restlessness
Affecting mood, focus, or energy
There may be underlying patterns worth exploring.
Sleep difficulties are often connected to:
Anxiety
Chronic stress
Burnout
Emotional processing
Nervous system regulation
A gentle reminder
Nothing is “wrong” with you.
A busy mind at night is not a personal failure.
It is often a human brain that has not yet had a chance to slow down.
If this feels familiar
You are not alone, and you do not have to keep navigating this on your own.
Therapy can help you understand what is fueling the mental noise and support your system in finding rest again.
If you are in Vancouver or anywhere in British Columbia, you are welcome to reach out.
Ali Margulius Counselling
Therapy for burnout, stress, and anxiety in Vancouver & online across BC