How to Calm Your Imagination Before Sleep

Co-authored by Sari Eitches, MBE, MD

Last Updated: March 31, 2025 Approved

Having an active and creative imagination is a great gift. At night, though, it's not always so great, especially if it's keeping you awake. Don't despair! This article will introduce a few ways to help you fall asleep when your mind is over-active.

Method 1

Method 1 of 4:

Calming the Mind

1
Establish a pre-sleep routine. It's difficult to calm your imagination and your mind if you are going until you try to fall asleep. Keeping your body and mind active before bed makes it nearly impossible to shut it off so you can sleep. To help this, establish a pre-sleep routine. This helps wind your body down so that it and your mind is relaxed when you finally crawl into bed. Plus, routine helps your body know what's coming when you do those activities or when it's that time of day. Start your routine at least 30 minutes you plan on falling asleep.
- Try reading, doing light stretches or yoga, listening to relaxing music, or watching some light, calming television.
2
Write down what's on your mind. One way to help calm your imagination is to write down what's in your head before bed. Keep a journal by your bed.^{[1]
X
Expert Source

Sari Eitches, MBE, MD
Integrative Internist

Expert Interview. 3 April 2020.} An hour or so before bed, write down the thoughts whirling through your head. Try to be as detailed as possible. Think about emptying your head of any thoughts so it will be clear when you go to bed.^{[2]
X
Research source}
- This can also work with any anxieties. This can help you get out your worries before bed so you're not lying there and stressing.
3
Breathe out of your left nostril. Breathing out of only your left nostril is supposed to help relax your sympathetic nervous system.^{[3]
X
Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} This can calm your mind and imagination and help you fall asleep.
- Close your right nostril with the thumb of your right hand. Breathe in slowly and deeply through your left nostril. Hold, then exhale. Repeat, letting the tension release from your body as you calm your mind.^{[4]
  X
  Research source}
Engaging in a calming activity, like reading, before bed can help the body start to relax as it prepares for sleep. Since you don't want to stimulate your imagination too much, make sure to read a book that won't get your adrenaline or mind racing. Try something fun and soothing, or something you have read before.
5
Take up meditation. Try meditation before you go to sleep. Meditation calms the mind, and some types of meditation teach you how to clear your mind completely. Try these tricks when you're starting:
- Concentrate on each breath you take. Breathe slowly and enjoy each breath. Concentrate on how good it feels to be able to breathe. When you slow your breathing, this tends to slow your heart rate as well, which ultimately calms you down.
- Clear your head of all thoughts and focus on how good it feels to have your mind completely empty. If a thought comes into your mind, refocus, and just relax.
- Clear your head by throwing away the thoughts that keep you awake. Imagine a garbage bag. Lift up the predominant thought that keeps you awake from your head, and imagine that you put it in the bag. Now that this thought is out of your head, you can notice a previous thought popping up in your head. Throw this in the bag as well. Keep doing this until your head feels clear of thoughts. Then, tie up the bag and throw the bag as far away as you can imagine. You have now let go of the things that keep you awake, and you are ready to start falling asleep.
- Try progressive muscle relaxation. Starting at your feet or your head, single out each muscle group. Tense that muscle group, then relax it.
If your imagination won't calm down, try turning on some relaxing music. This helps keep your mind from focusing on what is in your head and more on the music which in turn relaxes you. Make sure you listen to the music at a low volume. Listen to music that is soothing, like instrumental.

Method 2

Method 2 of 4:

Distracting Your Imagination

Imagine a scene where you are being swept off to sleep. Maybe you are a leaf on the wind, maybe you are walking into a pool of fog, or maybe you are sinking down in a soft cloud. Visualizing scenes like this can help focus your imagination and draw it away from distracting, emotional thoughts.^{[5]
X
Research source}
Engaging your mind in repetitive mental exercises can help you fall asleep. Sheep are very popular for this purpose, but almost anything will do, as long as you can picture it clearly and keep counting.^{[6]
X
Research source} This repetition and refocusing can help quiet your imagination.
3
Alphabetize. This is another mental exercise that can distract your brain and help promote sleep. Go through the alphabet and think of items in a single category, A to Z.
- For example, you could list fruits or animal names from A to Z, such as aardvark, bumblebee, crayfish, dog and so on.
4
Picture an object or scene. Focus on a very specific object, like a box. Think about the color of the object, the shape, the size, what it looks like from each side, and its use. Or try walking yourself through a scene. For instance, imagine that you're riding a bike. Picture a particular route in your neighborhood that you frequently walk, drive, or bike. Imagine you are biking along this road, and think of it at exactly the same pace as it would take if you were actually on a bike.
- While you are biking, have a look around and imagine all the streets, houses, shops, and other things that you pass along the road. Try to remember as many small details as possible.^{[7]
  X
  Research source}
5
Recite lyrics or quotes. Another mental exercise that might distract your imagination is reciting the lyrics to your favorite song or quoting your favorite movie. Repeat the lyrics over and over, like a mantra. This helps focus your brain on something repetitive so that your imagination can calm down and let you sleep.
- Try recreating a familiar movie from any point in your mind. Follow through the plot, think about the dialogue, and try to focus on specific details from the movie.^{[8]
  X
  Research source}
6
Create a story in your mind. Come up with a story to occupy your mind. Create a character, or use a familiar character. Tell a story in your mind about what happens to this character. Focus on details, like what the character is wearing, what the room looks like, and what they are doing.
- If you can't think of a story, use yourself. Walk yourself through your favorite hobby. Imagine that you are sailing a boat around a lake or decorating a new room.^{[9]
  X
  Research source}

Method 3

Method 3 of 4:

Relaxing the Body

1
Lower your body's temperature. One way to promote sleep and help calm the mind down is to cool yourself down. Being too hot can disturb your sleep, which can keep your imagination going. Lower the temperature in the room or remove a blanket to help cool yourself down.^{[10]
X
Expert Source

Sari Eitches, MBE, MD
Integrative Internist

Expert Interview. 3 April 2020.}^{[11]
X
Research source}
- Keep your room between 60–75 °F (15.6–23.9 °C).
2
Take a bath. Taking a bath raises your temperature, and then going into your cool bedroom lowers it. This change in body temperature causes you to be drowsy because of a decrease in metabolic activity.^{[12]
X
Research source}
- Try burning scented candles or using aromatherapy bath salts or body wash. Or burn essential oil or place it in a diffuser. Lavender and Roman chamomile oil both promotes sleep.^{[13]
  X
  Research source}
Exercise helps you fall asleep more quickly and sleep better. It can help tire your mind and body so you can hit the pillow and drift off. Make sure that you exercise at least 3 hours before bedtime. If you have trouble falling asleep, try exercising even earlier in the day.
4
Try deep breathing. Deep breathing can be effective in calming the body and the mind. Sit up straight on the floor just before bed. Make sure the lights are off and the room is quiet without any distractions.
- Close your mouth and inhale through your nose for a count of 4. Hold your breath for a count of 7.
- Exhale completely through your mouth for a count of 8.
- Do this for a total of 4 times.^{[14]
  X
  Research source}
5
Drink tea. Some teas can have a calming effect on the body and the mind. An hour or so before you want to fall asleep, brew a cup of chamomile, Valerian, or lavender tea. Some tea companies also sell blends specifically for helping sleeping.^{[15]
X
Research source}
- Don't put sugar in the tea. This can help you stay awake.

Method 4

Method 4 of 4:

Removing Disturbances

1
Reduce the amount of light in your room.^{[16]
X
Expert Source

Sari Eitches, MBE, MD
Integrative Internist

Expert Interview. 3 April 2020.} One reason your imagination may be active is because of the amount of light in your room. Light at night, and while you're trying to sleep, throws your body's natural circadian rhythm off. Turn off all lights when you are sleeping. This includes electronics. Lights can confuse your body and mind, making your mind work overtime. Start dimming the lights an hour before bed so your body starts producing melatonin.
- If you need a little light at night, go for red lights instead of blues. Blue tones increase energy and attentiveness, which disrupts sleeping patterns,^{[17]
  X
  Trustworthy Source
  
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  
  Go to source}
- Avoid looking at bright screens for 2-3 hours before bed.
- If you can't get away from the light, try wearing an eye mask.
Caffeine is a stimulant. Drinking too much caffeine too close to bedtime can make your mind and imagination work overtime. Try limiting the amount of caffeine you drink throughout the day, or don't drink so much tea close to bedtime.^{[18]
X
Research source}
One reason your imagination may run away with you and keep you up at night is because your body and mind aren't actually tired. Staying in bed and tossing and turning just causes your imagination to keep working. Instead of lying there and being frustrated at your mind, get up and go to another room. Do a relaxing activity for 20 minutes, like light reading or listening to calming music. Then return to bed.
When your imagination is in overdrive, don't lie in bed tossing and turning. This makes your body start to believe that the bed is a place to think and be mentally awake. Instead, move yourself to another room.^{[19]
X
Research source}

Expert Q&A

Search

Add New Question

Question

What can I do to calm my mind before I fall asleep?

Sari Eitches, MBE, MD
Integrative Internist
Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.

Sari Eitches, MBE, MD

Integrative Internist

Expert Answer

It can help to put your phone away and avoid looking at screens for 30 minutes before you sleep so you can get better rest and feel more tired.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 1 Helpful 8
Question

How do you calm racing thoughts at night?

Sari Eitches, MBE, MD
Integrative Internist
Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.

Sari Eitches, MBE, MD

Integrative Internist

Expert Answer

Create a relaxing nighttime routine to help you wind down. Meditation is a great way to calm your mind before bed, so make it a nightly practice.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 1 Helpful 0

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Warnings

If you find that you have consistent sleep problems, consult a doctor.

Thanks
Helpful 0 Not Helpful 0

You Might Also Like

[1]

Expert Source

Sari Eitches, MBE, MD
Integrative Internist

[2]

[3]

Go to source

[4]

[5]

[6]

[7]

[8]

[9]

[10]

[11]

[12]

[13]

[14]

[15]

[16]

[17]

[18]

[19]

How to Calm Your Imagination Before Sleep

Steps

Calming the Mind

Distracting Your Imagination

Relaxing the Body

Removing Disturbances

Expert Q&A

Warnings

You Might Also Like

References

About this article

Reader Success Stories

Did this article help you?

You Might Also Like