Can't shut my brain off to fall asleep (Sleep Onset Insomnia)

Ma***

May 15, 2026 at 12:24 AM 603 views

The minute my head hits the pillow, my brain starts replaying every awkward conversation I've ever had, or planning my to-do list for tomorrow. How do I turn it off?

#racing-thoughts #onset-insomnia

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Go***·2w ago

Cognitive shuffling (the alphabet game) knocks me out in 10 minutes flat!

Dr*** Therapist Best ·2w ago

This happens because bedtime is often the first time all day you are without distractions, so your brain uses the silence to process unresolved thoughts. To combat this, practice a "Brain Dump" or "Constructive Worry" exercise 2 hours before bed. Write down everything you are worried about, and next to each, write one actionable step for tomorrow. When you get into bed and the thoughts arise, remind yourself: "I have already processed this. It is on the paper." Additionally, try cognitive shuffling—think of a random word, and picture items starting with each letter. This mimics the brain's natural pre-sleep micro-dream state.