Why do you overthink right before going to sleep? What you should know about nighttime anxiety.

You turn off the light, settle into bed, and close your eyes, hoping to fall into a deep, restful sleep. However, as soon as the silence settles, your mind activates and begins racing at a mile a minute. A phrase spoken this morning, a pending conversation, an unanswered email, that eternal "what if...?" that never leads anywhere, and a series of thoughts that follow one after the other. What should be a moment of disconnection turns into a mental storm that seems endless.

This phenomenon, known as nighttime anxiety, isn't a clinical diagnosis, but it is an overwhelming experience for millions. It's not a disorder in itself, but rather a set of symptoms that appear or intensify as night falls . According to Cleveland Clinic psychologist Susan Albers, "it's a pattern of anxiety linked to difficulty disconnecting from the mental rhythm of the day." Therefore, intrusive thoughts about the future, health, or work are common.

Clinical psychologist Ana Ramírez explained that this form of anxiety often reflects the presence of an underlying disorder, such as generalized anxiety disorder or even post-traumatic stress disorder. Although it isn't a stand-alone diagnosis, it manifests at a specific time of day, and its symptoms can include insomnia, palpitations, muscle tension , and that feeling that thoughts simply won't stop.

For her part, Patricia Cortijo, a neuropsychologist at Clínica Internacional, added that during these episodes, the body can release adrenaline, which intensifies physical symptoms such as racing thoughts, excessive worry, shortness of breath, and difficulty sleeping.

According to Cortijo, this pattern occurs because during the day we are immersed in a myriad of activities, stimuli, and responsibilities that keep our minds busy . However, in the quiet of the night, without those external distractions, the brain finally finds the space to process unresolved emotions or worries.

It is precisely at this moment that the default mode network (DMON), associated with self-reflection and internal thinking, is activated. The neuropsychologist highlighted that, according to studies published in Nature Reviews Neuroscience, this network tends to become hyperactive in people with anxiety or depression, intensifying intrusive thoughts at night.

Furthermore, powerful emotional avoidance mechanisms intervene in this process. “Avoidance is a defense mechanism,” the expert emphasized. “When we avoid feeling or processing emotions during the day—for example, by not talking about what bothers us, constantly distracting ourselves, or ignoring internal signals—those emotions don't disappear; they just shift or get bottled up. And at night, when everything calms down, those repressed emotions emerge even more strongly.” From a cognitive-behavioral perspective, it's known that avoiding discomfort only reinforces anxiety in the long term.

The impact is profound, because when the mind is filled with repetitive and intrusive thoughts at the end of the day, it triggers a state of alertness that prevents the relaxation necessary for sleep. According to Karin Domínguez Ayesta, psychotherapist and assistant manager of Modo Usil at San Ignacio de Loyola University, this generates emotional and physical exhaustion by activating the stress system just when the body should be shutting down. The person wants to rest, but their mind won't stop, which causes a feeling of helplessness and makes the nighttime feel like a time of distress rather than rest.

"This type of thinking activates the amygdala and elevates cortisol levels, interfering with melatonin production. This emotional and cognitive dysregulation can lead to insomnia, frequent awakenings, and, in more intense cases, nocturnal panic attacks," said Ana Ramírez.

Albers also emphasized that this pattern creates a sense of vulnerability and even isolation, which fuels a cycle that is detrimental to mental and emotional health.

According to the expert, certain personality traits, such as perfectionism, self-demandingness, and an excessive need for control, are some of the main triggers. People with these characteristics tend to mentally review every detail of the day, questioning whether they did the right thing or whether they could have done better. This habit of constant evaluation activates a state of mental alertness that makes it difficult to disconnect and relax.

Added to this is a low tolerance for uncertainty. Those who feel the need to have everything figured out before bed tend to experience more anxiety, especially when they can't anticipate what will happen the next day. Instead of giving themselves over to rest, their minds try to fill in the gaps with catastrophic thoughts, as a way of "preventing" potential problems.

Although it may seem contradictory, the brain of a person with anxiety can come to interpret the bed or bedtime as a threat. Essentially, this occurs because the anxious brain remains in survival mode, constantly looking for signs of danger, even in safe environments. Thus, the bed—which should be synonymous with rest—becomes associated with anxiety, rumination, and intrusive thoughts. Over time, this pattern becomes a cycle where the person anticipates discomfort before bedtime, which reinforces nighttime anxiety.

“This response has an evolutionary basis: the brain is designed to remain alert to potential threats. However, today, where immediate dangers are less frequent, this alertness becomes a cognitive distortion that fuels excessive worry just before sleep,” Albers said.

For Ana Ramírez, the most important sign is when overthinking interferes with daily life. “If it's causing significant sleep problems, generating considerable stress, or beginning to affect your social or work functioning, it's a clear indicator that it's time to seek professional help.”

Patricia Cortijo added that if the pattern occurs several times a week, making it difficult to sleep and causing fatigue, irritability, or concentration problems, it should be addressed as soon as possible.

Ignoring nighttime overthinking and the associated anxiety can lead to a number of serious long-term consequences, including an increased risk of depression, anxiety disorders, and emotional exhaustion, as well as an increased risk of chronic diseases, hormonal imbalances, and a weakened immune system.

“Various studies have indicated that sleep disorders caused by overthinking are associated with a 40% increased risk of developing chronic non-communicable diseases. Rest is not a luxury, but an essential biological necessity for our overall health. Therefore, addressing and treating this pattern early is a proactive way to prevent more serious consequences and protect quality of life,” emphasized Patricia Cortijo, a neuropsychologist at the International Clinic.

Overcoming nighttime anxiety and overthinking is possible if you adopt conscious and strategic habits. According to psychologists, the key is preparing the mind and body for rest, not just when you turn off the light, but throughout the day, with practices such as developing sleep hygiene, consisting of maintaining regular bedtimes and waking times, even on weekends. This consistency helps regulate the biological clock.

Exercise regularly, as moving your body not only improves your mood but also promotes deeper rest. However, avoid intense activity just before bedtime.

Another recommendation is to process emotions in time by talking about what's bothering you, managing stress with techniques like meditation or yoga, or taking time to mentally disconnect from your problems.

Other keys include limiting caffeine and alcohol, as these can activate the nervous system and hinder the relaxation needed to fall asleep; and avoiding exposure to cell phones, tablets, or computers at least an hour before bedtime, as blue light interferes with the production of melatonin, the sleep hormone.

There are other tips that can help you when you go to sleep, such as establishing a relaxing routine or pre-sleep ritual, which can include taking a warm shower, reading a book (not on a screen), or listening to soft music.

Practicing progressive muscle relaxation, systematically tensing and then relaxing your muscles, helps release physical and mental tension, preparing your body for rest.

A meditation technique such as mindfulness, which allows you to focus on the present moment, breathing, or bodily sensations, can also be helpful in reducing mental hyperactivity.

Alexandra Sabal, a psychologist at the Ricardo Palma Clinic, also talks about writing down worries, pending tasks, or any other thoughts that are on your mind in a gratitude or worry journal, as this is like "getting your worries out of you," which frees your mind to rest.

Experts also recommend deep breathing, as a few slow, deep breaths can calm the nervous system, reducing anxiety.

If you can't fall asleep after 20 or 30 minutes, you can try getting up to do something relaxing in dim lighting and then coming back when you feel sleepy.

“Avoid planning or making important decisions in bed. If overthinking is recurrent or interferes with your daily life, cognitive-behavioral therapy (CBT) is highly effective in restructuring these patterns and restoring rest,” Cortijo concluded.

This text has been edited for space reasons.