Overthinking at night can make falling asleep nearly impossible. Racing thoughts, anxiety, and stress can keep your mind active just when you want to rest. But science offers simple solutions! These 9 psychological tricks can help calm your brain and get quality sleep-without relying on sleeping pills.

Start by brain dumping-write down all your thoughts before bed to clear mental clutter. Then try the 4-7-8 breathing technique, which slows your heart rate and calms your nerves. Progressive muscle relaxation helps release physical tension while visualisation techniques mentally transport you to peaceful places.

Still can’t sleep? Set a worry window earlier in the evening to offload stress before bedtime. Or try cognitive shuffling-a fun mental game that mimics dreaming. A gratitude journal helps shift focus from stress to positivity. For extra comfort, use a weighted blanket to reduce cortisol and promote calm.

Finally, avoid blue light before bed. Swap screens for a book or meditation session.

By adding even one or two of these habits to your nightly routine, you can train your brain to relax and sleep deeper, naturally.