I’ve had nights where my mind just wouldn’t switch off—lying there, replaying conversations, decisions, and random thoughts like a never-ending loop.

It’s frustrating, and the harder you try to quiet your brain, the louder it seems to get.

That’s what overthinking at night does—it turns bedtime into a mental marathon you never asked to run.

If you’ve been there too, you’re not imagining it. Overthinkers often don’t even realize what’s happening; they just know they can’t fall asleep.

But there are some behaviors that can clue you in.

In this article, I’m breaking down eight signs of nighttime overthinking, and maybe by spotting them, you can finally find a little peace before bed.

1) They often struggle with decision-making

Overthinkers at night, you know who you are. You lay awake, wrestling with decisions. Big or small, it doesn’t matter.

The indecision is a recognizable symptom of overthinking. Because when you overthink, you tend to play out every possible scenario in your mind.

From choosing what to wear tomorrow to deciding on a career path, your mind is flooded with endless possibilities.

The problem here is that our brain treats these potential outcomes as real threats. So, we end up feeling overwhelmed and struggle to take action or make a decision.

That’s why if you find yourself constantly struggling with decisions, especially at night, it’s a telltale sign that you’re overthinking.

2) Their bedtime routine is non-existent

I’ve noticed this in my own life. No matter how tired I am, if I don’t follow a proper bedtime routine, my mind goes into overthinking mode as soon as my head hits the pillow.

We’re not just talking about brushing your teeth and changing into your PJs.

A bedtime routine includes winding down activities, like reading a book, listening to calming music, or practicing mindfulness.

When I skip this routine and jump straight into bed, it’s like my brain switches from 0 to 100.

All of the day’s forgotten tasks, unresolved issues, and future plans come rushing in.

So if you’re someone who tends to hit the hay without a wind-down period and then struggles with overthinking, it might be worth investing some time into creating a relaxing bedtime routine.

It’s a simple change that can make a big difference.

3) They have a heightened sense of worry

Overthinking at night often goes hand in hand with worry.

When the lights are off and the noise of the day has subsided, worry can creep in and take over, leading to a night of overthinking.

Worry and overthinking share a common characteristic—they both involve dwelling on problems, risks, and uncertainties.

So if you find yourself lying awake at night worrying about things that haven’t even happened, it might indicate that you’re an overthinker.

The good news is that strategies used to manage worry can be effective in managing overthinking too.

4) They have difficulty letting go of mistakes

Ever made a mistake and found yourself replaying the situation over and over in your head at night? Welcome to the world of nighttime overthinkers.

Overthinkers have a tough time letting go of mistakes.

Whether it’s a minor slip-up or a major blunder, they analyze the situation from every angle, thinking about what they could have done differently.

This constant replay of past errors not only disrupts sleep but also fuels anxiety and stress.

So, if you find yourself unable to let go of past mistakes and it’s keeping you up at night, there’s a good chance you’re dealing with overthinking.

But the truth is, everyone makes mistakes. It’s how we learn and grow.

Letting go can be hard, but it’s an important nudge towards overcoming overthinking.

5) They often struggle with self-doubt

At the heart of many night-time overthinkers is a struggle with self-doubt.

You might find yourself questioning your abilities, second-guessing your decisions, or worrying about how others perceive you.

It’s a tough place to be in, lying awake at night questioning yourself.

It’s exhausting and often leaves you feeling drained and low on self-esteem when morning comes.

But here’s something you need to remember—it’s okay to doubt yourself sometimes, we all do. It’s part of being human.

But don’t let that doubt consume you. You are more capable and stronger than you give yourself credit for.

Overcoming self-doubt takes time and patience, but it’s absolutely possible, and it’s a key step in overcoming overthinking.

6) They’re often stuck in the ‘what if’ loop

The ‘what if’ loop is a familiar place for overthinkers and I’ve found myself there more times than I can count.

You start with one thought or worry, and before you know it, you’re spiraling down a rabbit hole of hypothetical scenarios.

“What if I fail?” “What if they don’t like me?” “What if it’s the wrong decision?”

Sound familiar? This kind of thinking can keep you up all night, creating problems that don’t even exist.

Breaking free from the ‘what if’ loop can be a challenge, but it’s essential for calming the overthinking mind.

One way to do this is to practice mindfulness and focus on the present instead of worrying about the future. Keep in mind, most of the things we worry about never actually happen.

7) They have a hard time shutting off their brain

For those who overthink at night, shutting off the brain can feel like an impossible task.

No matter how hard they try, their mind keeps racing with thoughts, preventing them from relaxing and falling asleep.

This constant mental chatter can make it incredibly difficult to find peace and quiet, leading to restless nights and tired mornings.

If this sounds like you, don’t worry.

Techniques like guided sleep meditations, deep breathing exercises, or even jotting down your thoughts in a journal before bed can help quieten the mind and ease the transition into sleep.

8) They tend to be perfectionists

Perfectionism and overthinking often go hand in hand.

When you’re a perfectionist, you constantly critique everything you do.

Every little detail matters, and nothing less than perfect feels good enough.

This leads to overthinking, especially at night when you have time to dwell on every mistake or imperfection.

Research even shows that perfectionism affects more than just how you see yourself. One study found that perfectionism, especially in young people, can lead to anxiety, self-criticism, and lower self-esteem.

It’s especially common among girls, who tend to compare themselves to others more.

But here’s the thing: perfection is a myth. It’s fine to aim high, but don’t let the need to be perfect steal your peace of mind or a good night’s sleep.

Final thoughts: It’s all in the mind

Overthinking at night can feel like an endless cycle—you want to sleep, but your mind just won’t slow down.

I’ve been through those sleepless nights too, replaying every detail from the day.

The good news is that it can be changed.

By focusing on small, manageable adjustments, you can start to create a more peaceful bedtime.

Whether it’s setting a relaxing routine, practicing mindfulness, or learning to quiet those perfectionist thoughts, each step can help ease your mind.

So, if you’re lying awake at night with your thoughts racing, take a breath.

You don’t have to stay stuck in that overthinking loop.

With time and a little effort, you’ll find your way to a calmer, more restful night.