You were sleeping peacefully when suddenly, you woke up—and your mind started racing. Minutes tick by, thoughts spiral, and sleep feels further away.
Once this cycle begins, calming down and drifting back to sleep seems nearly impossible. Just like that, another sleepless night looms.
Overthinking Insomnia Can Affect Your Rest and Quality of Life
Come morning, waking is a struggle. Recurring nighttime awakenings can seriously impact your daily life.
But how do you pause your busy brain during these moments? There are solutions—and one is incredibly simple.
A Straightforward Phrase to Shut Down Nighttime Overthinking
When your mind activates in the middle of the night, problems flood in, feeling ten times worse.
American psychologist Jeffrey Bernstein calls this the “middle-of-the-night mental spiral,” when even minor issues feel amplified.
“It’s that moment when your tired brain, having been quiet, suddenly kicks on like a late-night talk show. Except you’re the host, the guest, and the audience—and none of it’s funny,” he jokes in Psychology Today.
To quiet the mental chatter, repeat the simple phrase: “This thought can wait.”
“When you say it softly but firmly, you create a boundary between yourself and racing thoughts. You’re not solving or dismissing, just telling your mind: not now,” he explains.
This phrase acts as a mental barrier, deferring worries rather than dismissing them.
Pairing Words with Gestures to Strengthen the Effect
Enhance this method with physical or mental actions. Bernstein suggests pairing the phrase with slow, deep breathing. Visualizing an object can also redirect your mind.
“Picture a ‘thought jar,’ place your worries inside, and screw the lid on tight. You’ll open it again in the morning,” he suggests, creating distance from mental restlessness.
Sophrologist Linda Piazza confirms these wake-ups are often emotionally driven.
“Nighttime awakenings are usually tied to stress and anxiety. During the night, our brains replay our worries… keeping us awake.”
Self-talk helps regain control over intrusive thoughts. The key is not to get swept up in them.
A Physical-Mental Exercise to Block Rumination
Sophrologist Carole Serrat, a sleep disorder expert, offers an effective exercise to neutralize intrusive thoughts fast.
“The key is taking control of your thoughts and switching into right-brain mode,” she says.
When an invasive thought appears:
- Acknowledge the emotion
- Take a deep breath
- Clench your fists and hold your breath
- Silently say: “Stop!”
- Exhale slowly as you release your fists
“Do this ten times. Chances are, you’ll have forgotten what was troubling you,” Serrat adds.
Overthinking insomnia isn’t just about a bad night, it can turn into a frustrating cycle. By combining these techniques—a phrase, visualization, and gesture—you can distance yourself from thoughts, regain control, and let sleep return naturally.
Sources
**La méthode en 4 mots pour se rendormir sans effort en cas d’insomnie**
This article first appeared on doctissimo.com – Author: Sihem Boultif
