How do I stop overthinking at night?

Keep a consistent sleep schedule, get out of bed if awake beyond 20 minutes, write worries down earlier in the evening, limit screens and news before bed, and try structured techniques like scheduled worry time. Persistent insomnia responds well to CBT-I.

A written 'worry dump' earlier in the evening, listing concerns and a next action for each, moves the processing out of bedtime.

If you are awake more than 20 minutes, get up and do something dull in dim light until sleepy. Lying awake trains the brain to associate bed with alertness.