What To Do When Your Mind Won’t Stop Racing at Night

Yesterday, we talked about some of the more practical things that help when sleep just isn’t coming. Things like noticing how many hours you’re actually spending in bed (you’d be shocked), going to sleep only when you're truly tired—not when the clock says it's time—and preparing simple things to do when you’re wide awake at 2 a.m.

But what about when your body is tired and your mind is wide awake?

The thoughts don’t stop.They bounce from one to the next.And before you know it, you're replaying old conversations, planning next week’s carpool, and panicking about how you’ll function tomorrow.

If that’s you—welcome. You’re not alone.

This is one of the most common things I hear from clients:

“I just can’t turn off my brain. I’m exhausted, but it won’t stop.”

Today’s blog is all about that. The racing thoughts.And how to gently, slowly, skillfully shift out of them—not by force, but through a technique called ACT: Acceptance and Commitment Therapy.

First, a little truth.

There’s no one-size-fits-all fix for insomnia.There are layers to this.Sleep hygiene, lifestyle, hormones, behavior, subconscious programming.

Most people who struggle with sleep don’t just have a bad night or a tough week.They’ve been living this way for months.Sometimes years.And when the mind gets used to being on alert at night, it becomes a habit. A loop.

So the tools I’m about to share with you?They’re not tricks. They’re not rules.They’re skills. And they work best with practice.

But I promise: they can be life-changing.

Let’s begin with Miriam.

Miriam is 29. A busy mom of two.When she came to me, her biggest complaint was this:

“I don’t have scary or dark thoughts. I just… think. About everything. My grocery list. Lunch boxes. My work schedule. And then it all spirals into this intense panic that I’ll never fall asleep.”

She tried deep breathing.She tried essential oils.She even bought one of those “sleep mask with Bluetooth” headbands.Nothing helped.

What she didn’t realize is that it wasn’t her thoughts that were the problem.It was how her body reacted to them.

That’s when we started working with ACT.Not in a rigid, technical way—but with small, gentle experiments.Because you can’t force sleep.But you can change your relationship with the thoughts that are keeping it away.

Step One: Start small. Slow things down.

Now, you might be wondering — why do we begin with action, not thought?

It’s because it’s so much easier to learn these skills when you’re not overwhelmed or panicking.Trying to fight off racing thoughts at 2 a.m. when you're tired, frustrated, and scared… that’s like trying to learn how to swim in the middle of a storm.

So instead, we practice during the day.When you’re doing something ordinary.Something simple.So your body and brain start to learn how to slow down and stay present.

Try this next time you’re doing something totally everyday—like taking a shower.

Close your eyes for a second and feel the warmth of the water on your back.Notice the sound of it hitting the tiles.Can you smell the soap?What does it feel like when it runs down your arms or over your feet?Where does the tension collect in your body?

Or while stacking the dishwasher:Listen to the clink of the plates.Feel the weight of the mug in your hands.Notice the slight steam rising from the warm water.

Or brushing your teeth:Feel the vibration of the toothbrush.The minty taste.The cool splash of water on your chin when you rinse.

This is mindfulness.Not the kind you see on Instagram.The kind that brings your whole self into one moment.

Miriam started doing this three times a day—just a minute or two at a time.And slowly, her mind started to obey her body’s cues.

And yes — it takes time.Like any skill worth learning, this doesn’t happen overnight.But with practice, your brain gets better at letting go and staying grounded.

If you’re interested in learning more about this approach, one of the books I often recommend to clients is The Sleep Book by Dr. Guy Meadows. It’s practical, compassionate, and aligns beautifully with what we’re doing here.

Step Two: When a thought shows up at night...

Here’s where the ACT tools come in.Again, keep it gentle. Don’t expect perfection.

1. Recognize

Pause and name it. “I’m having a thought right now, and it’s making me feel anxious.” That simple moment of naming it creates space between you and the thought.

2. Remind yourself it’s just a thought.

Your brain produces thoughts like your heart beats. It’s automatic. And most of them don’t mean anything.Not facts. Not predictions. Just brain static.

💤 A Real Example: “How will I manage tomorrow?”

It’s 1:30 a.m. and your brain throws this one at you:

“How will I manage tomorrow if I don’t fall asleep now?”

Here’s how you walk through it:

🧠 Recognize:

“I’m having the thought that I won’t be able to function tomorrow. I can feel the panic rising in my chest.”

🌀 It’s just a thought:

“I’ve had this thought before. And guess what—I did manage. Not perfectly. But I got through it. This isn’t a fact. It’s just fear talking.”

🌬️ Accept and allow:

“I don’t need to argue with it. I don’t need to fix it. I’m just going to let this thought be here for now.”

🛏️ Float and feel:

Feel the blanket touching your arm. The pillow under your head. The sound of the room. Let your senses anchor you to the present.

⏳ Let time pass:

“I’m not trying to fall asleep right now. I’m just letting time pass. There’s no urgency. No pressure. I’m okay.”

Why This Matters

Because the thing that keeps you up at night isn’t the thought itself.It’s your reaction to the thought.The fear of the fear.The panic that you can’t stop panicking.

And the more we fight, the more alert we become.

When we practice accepting, floating, and gently allowing time to pass — our nervous system gets the message:

“It’s okay. You’re safe. You don’t have to be on high alert anymore.”

And slowly, sleep starts to return.

Tomorrow’s blog:

We’re shifting gears and talking about something totally different — what if your sleep struggles are biological? Maybe your cortisol is high. Maybe your melatonin is low. Maybe there’s more going on in your body than you realized.

I’ll walk you through the signs, symptoms, and how to start getting answers.

Want personal support?

If you ever feel like you need more support—whether it’s your racing mind, poor sleep behaviors, or subconscious beliefs that are keeping you stuck—please reach out.

I’d love to offer you a complimentary call to explore what’s going on and how we can move you forward.

👉 Book your free call here

You don’t have to do this alone. I’m here when you’re ready.