Better Sleep for Overthinkers: A Practical Night Protocol

Night overthinking happens when your brain finally has silence and starts processing every unfinished loop. You don't need a perfect bedtime routine. You need a repeatable shutdown protocol.

The 30-Minute Shutdown Protocol

Minute 0-10: Externalize thoughts Write three lists: - What's unresolved - What's important tomorrow - What's out of your control

This moves mental loops out of working memory.

Minute 10-20: Reduce stimulation - Dim lights - No short-form video - No inbox refresh

Switching from high-stimulus content is non-negotiable for faster sleep onset.

Minute 20-30: Body cue - Hot shower or face wash - 10 slow breaths - Lie down without "solving"

Your goal is safety, not productivity.

If You Wake Up At 2 AM

• Don't negotiate with thoughts
• Keep lights low
• Use one phrase: "Planning happens tomorrow"

Then return to breath pacing.

Daily Hype Topics For Night Loops

• Night Wind Down
• Sleep Better
• Stop Overthinking
• Racing Thoughts

Sleep quality improves when your brain trusts that tomorrow has a plan.

Close the day before you try to sleep through it.