You’re tired but wide awake. The room is quiet, the lights are off, yet your thoughts keep circling — about work, family, or things you forgot to do. The harder you try to relax, the louder your mind becomes.
According to sleep researcher Birgitte Rahbek Kornum from the University of Copenhagen, this nightly struggle has a clear scientific explanation — and, fortunately, a simple solution.
Why your brain turns restless at night
During the day, the brain’s reasoning center, the prefrontal cortex, helps us organize thoughts and make sense of worries.
But as night falls and fatigue sets in, this part of the brain slows down. The imagination, however, stays active.
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That’s why minor concerns can feel overwhelming when you’re lying in the dark — your rational filter is asleep before you are.
Sleep itself comes in cycles lasting about 90 minutes, shifting between light, deep, and dream sleep.
Most deep sleep occurs in the first few hours, while lighter stages dominate toward morning. During these transitions, it’s easier to wake up, especially if your mind is already alert.
The simple fix: release your thoughts
If your mind starts racing, experts recommend taking the pressure off instead of forcing yourself to fall asleep.
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One of the most effective methods is surprisingly low-tech: keep a small notebook by your bed and write down your thoughts before setting it aside.
By doing so, you signal to your brain that the issues have been “stored” and don’t need to be processed right now. This frees mental space and helps the body relax back into sleep.
To make the habit stick, try these evidence-based strategies shared by Kornum and her team:
- Accept that the brain functions differently at night — you’re not thinking clearly, and that’s okay.
- Keep a notebook nearby to write down recurring thoughts or worries.
- Don’t go to bed earlier than usual to “catch up” — it can make it harder to fall asleep.
- Create a consistent routine that helps the body recognize when it’s time to rest.
The mindset shift that helps you sleep better
Many people associate sleep problems with stress or anxiety, but the cause is often biological — the brain simply processes information differently after dark. Recognizing that can make sleepless nights less frustrating.
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By acknowledging your mind’s limitations at night and saving your worries for the morning, you give your brain permission to rest.
Over time, this habit helps reset your sleep rhythm and reduces those long, restless hours staring at the ceiling.
So next time your mind starts spinning, reach for your notebook instead of fighting the thoughts. You may find that writing them down is the quietest way to turn them off.
This article is based on research from Illustreret Videnskab
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