4 Science-Backed Habits to Stop Overthinking & Fall Asleep Fast

Some of us become over-thinkers, when we hit the bed at night. We may twist and turn, without realising the hours passing by like the shots of a movie scene. In fact, there might be nights in which you may have spend 1 or 2 hours on bed waiting for the goddess of sleep to bless you. However, there are some psychology-backed techniques that we can use to please the same goddess very quickly. It could be guaranteed that you will fall asleep much quickly if you start following these habits. Lets learn about them individually.


To engage in this habit, we have to take a piece of paper and a pencil. Then, write down all the thoughts that are racing within you. Spend at least 5 minutes to jot down anything that is worrying you; whether its an unfinished chore, unattended feeling or even romantic thoughts about the person that you love. Once the thoughts are on paper, your mind will feel less heavy. An inner lightness will prevail, thereby preparing your mind for deep sleep.


Stretching is a proven method to reduce stress. The act of stretching will physically release the tension stored within our muscles. This will activate our parasympathetic nervous system that will promote a “rest and digest” state. If the whole day’s struggles and digital distractions are weighing in on you at night, stretch your muscles from head till toe. Indeed, you can learn yoga or tai chi and engage in these practices to ensure improved sleep quality.


This is an easy and extremely powerful method that you can use to destroy overthinking. If you start twisting and turning on bed without going to sleep, you can pause for a moment and sit up straight. After keeping your body in a comfortable position, start observing your breath going in and coming out through the nostrils. Your breath is the truth of the moment that will situate you very strongly in this moment. Being in the moment means a silent mind.


Research shows us that the blue light that comes from smart phones, TVs or laptops can disrupt the production of melatonin. Often called the “hormone of darkness”, melatonin gets released in our brains in response to darkness. Hence, you can keep your gadgets away 1-2 hours before sleep. This simple act will significantly improve the balance of your sleep-wake cycle or circadian rhythm.

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