Finding Peace at Night for a Restless Mind

Nighttime is when our minds and bodies are meant to rest. But often, after a busy day, the quiet of the night can make room for thoughts we’d rather avoid. When distractions are gone, our minds can start racing — replaying events from the day, reliving the past, or worrying about the future.

If this sounds familiar, you’re not alone. Here are a few helpful tips to calm your mind before bed:

1. Set a Worry Time

Give yourself a specific timeframe during the day to focus on your concerns. For example, you might say, “Give yourself a specific timeframe during the day to focus on your concerns. For example, you might say, “From 12:00 to 12:30 PM, I’ll give attention to this concern — whether that’s making a plan, taking a small action step, or writing things down.” Once that time is up, shift your focus back to your regular tasks or hobbies. This trains your brain to compartmentalize stress and avoid bringing it into bedtime

2. Stay Engaged During the Day

Fill your day with activities you enjoy or are passionate about — reading, gardening, dancing, art, exercise — anything that brings you joy and helps release stress naturally. Staying active and engaged can also make it easier to unwind at night.

3. Unplug Before Bed

Disconnect from social media and screens at least one hour before bedtime. The stimulation from scrolling can keep your brain alert when it should be winding down.

4. Practice Gratitude or Journaling

At night, shift your focus to reflection. Journaling or simply thinking about what you’re grateful for can help reframe your mindset and bring a sense of peace before sleep.