How to break the 'vicious cycle' of overthinking before bed

Jess Bacon
·Contributor
Updated ·4-min read
Zara McDermott poses for photographers upon arrival at the Glamour Women of the Year awards on Tuesday, Oct. 1, 2024, in London. (Photo by Scott A Garfitt/Invision/AP)
Zara McDermott said she is stuck in a "vicious" cycle at night as she overthinks and can't sleep (Scott A Garfitt/Invision/AP)

There’s nothing worse than being tired, crawling into bed at the end of a long day and not being able to sleep.

Zara McDermott revealed she was stuck in a "vicious cycle" at night, which has been “driving her mad” and leaving her too stressed to sleep.

The 27-year-old Love Island star wrote on Instagram: "I've got a MENTAL week coming up and I've not been sleeping properly recently.”

Before she asked her followers for some advice: “Anyone got any tips on relaxing in the evening/before bed? I find myself thinking about work, what I need to do, obsessing over hours of sleep, getting panicked, sometimes laying there crying because I'm so frustrated.

“I needed to get up at 5.45am this morning for filming and I found myself getting so stressed about not sleeping, it's a vicious circle. It’s happening most nights and it's driving me mad because very night I'm going to bed already stressed about not sleeping.”

She added: "I need to learn to relax in the evenings more, but I think work being hectic doesn't help. I think sitting on my laptop every night until 10pm and taking it to bed with me probably isn't helping too. I'm sure so many of you have got in this vicious cycle too.”

Zara isn’t alone with this sleep issue either. Mental Health UK found that one in five people in the UK struggle with their sleep for various reasons from too much screen time, stress, anxious thoughts, eating late at night or too much caffeine.

Sammy Margo, sleep expert at Dreams says: “Overthinking before bedtime is very common because with the busy lives we are leading. Our minds are busy processing a constant stream of information, from work tasks and social interactions to scrolling on our phones.

“This leaves little time for processing lingering thoughts and emotions. So, when we finally lie down in bed at night, away from these distractions, it's completely natural for our minds to start wandering.”

It’s easy to begin worrying about the sleep you’re missing from overthinking and start to count down the hours until you have to get up. Yet, this response only increases the pressure and makes us more anxious and alert.

Adults need around seven hours of sleep a night according to Healthline, and one to two hours of that should be deep sleep as it’s when your muscles and heart rate relax, the blood supply increases to your muscles and your tissue repairs itself.

Margo explains that even when you do get to sleep after an evening of overthinking, it can still impact the quality of your sleep. “This activates the body’s ‘fight-or-flight’ response, releasing stress hormones like cortisol and adrenaline, which make it harder to relax and fall asleep.”

So, how do we break the cycle of overthinking before bed?

Sad and depressed woman lying in bed at home.
Try to limit screen time before bed and avoid clock watching if you can't sleep (Getty Images)

For the final hour or two before bed, try to establish a consistent bedtime routine to optimise the chance of a good night’s sleep. This also offers a clear signal to your body that it’s time to unwind and relax. Margo suggests to include “some relaxing activities such as reading, taking a warm bath, listening to some relaxing music or a podcast, or practicing yoga or meditation.”

It can be difficult to relax after a hectic day, so it can be helpful to write down your thoughts or try to clear your mind before bed. Martin Seeley at MattressNextDay says: "Journaling about worries or to-do lists can help clear your mind and reduce nighttime ruminating. Techniques like deep breathing or mindfulness can shift focus away from worries, promoting a sense of calm."

Counting down the hours to the morning could actually be impacting your sleep quality and making you stay awake for longer. Try to avoid picking up your phone or glancing at the clock. “Shifting your focus away from the clock and releasing the pressure to fall asleep quickly can help ease sleep-related anxiety and create a more relaxed environment for drifting off,” Margo adds.

Screen time before bed can cause a spike in your cortisol, so it’s time to cut the evening scroll out of your bedtime routine. Spend 30 to 60 minutes before bed without any screens. Margo suggests: “Try placing your phone on the other side of the room to remove the temptation.”

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