Can’t Turn Your Brain Off at Night? Here’s How to Calm aRacing Mind Before Bed

You’re exhausted—but the minute your head hits the pillow, your mind kicks into overdrive. Sound familiar? Whether it's replaying conversations, running through tomorrow’s to-do list, or spiraling into stress, a racing mind can sabotage sleep and leave you feeling drained. The good news?There are simple, science-backed strategies that can help you unwind, quiet the noise, and actually rest.

6 calming strategies:

1. Set a "wind-down window"

Give your brain time to shift gears—30 to 60 minutes before bed, dim lights, limit screens, and ease into quiet time.

2. Get it out of your head and onto paper

Try a brain dump: jot down what’s on your mind so it’s not bouncing around in your head all night.

3. Pay attention to your environment—especially when traveling

Intuitively, we know that what we’re sleeping on matters. And sleep researcher Dr. Cheri Mah agrees: “Sleep surface can definitely make a difference. And if you’re someone who travels frequently, it is a smart strategy to stay at a place where you can have a reliable and familiar environment.”

Ever notice that you rarely sleep well the first night in a hotel or guest room? That’s not just your imagination. It’s called the first-night effect—a phenomenon where part of your brain stays more alert in a new environment, thought to be a protective measure. Creating consistency where you can—whether it’s bringing your own pillow or choosing hotels with quality mattresses can make a major difference in how well you sleep.

4. Calm your nervous system

Deep breathing, progressive muscle relaxation, or a quick stretch routine can signal to your body it’s time to rest.

5. Avoid "revenge scrolling"

Scrolling late into the night might feel like a break, but it keeps your brain wired. Swap it for something restful: music, reading, or a podcast

6. Talk to your care team if it's chronic

If racing thoughts are constant or keeping you from functioning during the day, it may be a sign of anxiety, hormone imbalance, or another underlying issue—worth checking in with your provider.

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Sleep is essential for your immune system, hormone balance, and mental clarity. If your thoughts are stealing your sleep, don’t just power through. Try one of these techniques tonight—and remember, your Connected Health team is here to help if you need more support.

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