What advanced CBT or relaxation techniques help quiet nighttime anxious thoughts?

[Addison.M]

I've been struggling with insomnia for months, and my doctor suggested I focus on improving my sleep hygiene before considering medication. I've tried the basics like keeping a dark, cool room and avoiding screens an hour before bed, but my mind still races with work anxiety the moment I lie down. I'm curious about more advanced techniques—does anyone have experience with specific relaxation protocols or cognitive behavioral methods that actually quiet persistent, anxious thoughts at night?

[StevenP]

Two quick starts that actually stuck for me: a 15–20 minute worry window before bed (write down what's spinning in your head, then close the notebook). Then stimulus control: go to bed only when sleepy, and if you’re not asleep after 15 minutes, get up and do a calm activity in dim light until you feel sleepy again. It sounds tiny, but it breaks the doom-loop of midnight thinking.

[BrandonH]

Progressive muscle relaxation (PMR) plus a short breathing drill helped me more than meds. Do PMR for 10–12 minutes, then 4-6 breaths with long exhales (inhale 4, exhale 6-8). The goal is to release physical tension first, then quiet the mind.

[VictoriaS]

Mindfulness/acceptance can help a lot. Instead of battling thoughts, try a 5–10 minute body-scan or 'noting' practice: when a worry pops up, label it ('thinking') and return attention to the breath. Guides or apps can lead you through it, but you can also just do it yourself.

[BrianW]

CBT-I style approach: keep a simple worry diary, then set a fixed 'worry time' earlier in the day if you must. Pair that with a strict bedtime schedule and a minimal time-in-bed policy. Don't overdo it at first; you want consistency first.

[Victoria_A]

Breathing-focused protocols: 4-7-8 breathing or box breathing can calm the nervous system quickly. Try a 4x4x4x4 cycle for 3–5 minutes, then drift to sleep. It’s simple and portable.

[Robert13]

TL;DR: if this drags on for weeks, see a clinician about CBT-I or a sleep specialist. Also check for secondary sleep issues like sleep apnea or restless legs. Sleep data could help, consider a simple sleep diary.