How to Stop Overthinking at Night: A Faith + Nervous-System Reset

How to Stop Overthinking at Night with a 4-Step “Lolli Love” Routine

Nighttime can turn small concerns into roaring thoughts. As a Family Nurse Practitioner and trauma-informed, Jesus-following encourager, I’ve watched “think loops” keep good people exhausted. This gentle plan blends Scripture, body-calming science, and compassionate coaching to help you stop overthinking at night—without shaming yourself for being human.

1) Close the Open Tabs (Brain)

Overthinking loves unfinished business. Give your mind a “safe shelf.”

Do this (2–3 minutes):

• Grab a notepad titled “Tomorrow’s Shelf.”

• Write 3 items: Must do, Should do, Can wait.

• Add a one-line prayer under the list: “Lord, I entrust these to You tonight.” (1 Peter 5:7)

Why it helps: Externalizing tasks reduces cognitive load. Your brain relaxes when it sees a clear place to find things in the morning.

2) Settle the Body First (Nervous System)

Racing thoughts often follow a racing body. Calm the body, and the mind can follow.

Do this (2–4 minutes):

• 4-2-6 breathing: Inhale 4, hold 2, exhale 6 (6–8 cycles).

• Jaw–shoulder release: Unclench jaw, drop shoulders, long exhale.

• Light hygiene: Lamps only; screens off or dimmed.

Breath-prayer:

• Inhale: “Jesus, You are here.”

• Exhale: “I am held.”

  
  

3) Replace the Loop (Thought)

Overthinking repeats “what if?” until your hope feels thin.

Do this (1–3 minutes):

• Name the loop: “I’m replaying what I said at work.”

• Replace it with a true, kind statement:“I did the best I could with what I knew. I can make repairs in the morning if needed.”

• Anchor in Scripture: Psalm 46:10 — “Be still, and know that I am God.” Say it slowly out loud.

Why it helps: Speaking truth out loud engages more of your brain and interrupts mental rumination.

4) Create a Bedside Ritual (Environment)

Rituals train your brain to expect rest.

Do this (3 minutes):

• Tea + verse: Sip something warm while reading John 14:27—“My peace I give you.”

• Room cue: One lamp, one candle, or a diffuser scent you only use at night.

• Hands-on-heart: One palm on your chest, one on belly. Slow exhale. Whisper: “Only grace. No condemnation.” (Romans 8:1)

  
  

A Note to Helpers and Caregivers

If you care deeply, you think deeply. Overthinking is often compassion on overdrive. Your worth isn’t measured by solving everything before sunrise. God keeps watch while you sleep.

“In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.” — Psalm 4:8

2-Minute “Lolli Pause” for Nighttime Overthinking

1. Sit up in bed; feet on the floor.

2. 4-2-6 breathing × 6 cycles.

3. Say: “Jesus, I give You what I can’t carry tonight.”

4. Write one Must do for tomorrow and circle it.

5. Turn off the lamp; place your hand on your heart; exhale slowly.

When to Ask for More Help

If overthinking comes with persistent sadness (>2 weeks), panic, or any thoughts of self-harm, please reach out to a clinician. In the U.S., call or text 988 for the Suicide & Crisis Lifeline; for emergencies, dial 911. Counseling, appropriate medication, and skills practice—alongside prayer—are valid, effective forms of care.

💗 With love and grace,

Jennifer Nicole Green, NP-CFounder of Lolli Love — Faith-rooted, trauma-informed well-being for tired hearts.