How to Stop Negative Thinking at Night: Breaking Thought Loops and Finally Getting to Sleep

from Cope Well - Behavior Therapy Skills to support Mental Health and Well-being · host Dr. Ashley DeLuccia

Negative thought spirals — especially at night — are one of the most common struggles shared in our community. This episode walks through a practical, step-by-step approach: starting with awareness and reframing, and shifting to distraction and replacement when the brain isn’t resourced to do more (including the science of why 3–5 AM spirals hit differently). Includes a recommendation for Yoga Nidra with embedded theta waves for sleepless nights.Key Concepts: Negative thought loops · Cognitive reframing · Dialectical thinking · Distraction as a tool · Sleep & thought regulation · Theta wavesTools recommended: Insight Timer · Yoga Nidra recording · Sleep stories · Guided meditationKey principle: You can’t just remove a negative thought. You have to replace it with something. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe

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This episode was published on April 29, 2026.

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