3 Methods to Calm Your Mind at Night
If your mind starts running marathons the moment your head hits the pillow, this is for you.
Sometimes, when the day finally slows down, our brain begins sorting through everything we didn't have time, space, or energy to process. Suddenly you're remembering unfinished tasks, replaying conversations, or worrying about tomorrow. It can feel incredibly frustrating when all you want is rest.
This often happens because bedtime is one of the few moments in the day when there are fewer distractions competing for your attention. When the external noise quiets, internal thoughts become more noticeable.
If this sounds familiar, try the skills below to help create a little more space between your thoughts and your bedtime routine.
Tools to Help:
Bedtime Brain Dump
Instructions: Before bedtime, grab a pen and paper, or simply open your notes app on your phone. Write/type everything you can think of (below are some prompts to help):
Process an experience from the day
Your to do list for tomorrow
Something you feel you need to circle back to with a friend tomorrow
Something you’d like to take responsibility for / apologize for tomorrow.
A task/action you need to prioritize tomorrow
Time block your tomorrow (7am - 8 am workout, 8:30 am work, 12pm lunch with a friend, etc).
Guidelines: Do not worry about punctuation, grammar, or spelling. The goal is to let your brain flow and “dump” so you can sleep peacefully. Notice the word “tomorrow” repeated in most of the prompts… we are telling your brain “it’s okay, we will circle back tomorrow.”
Glass vs Plastic Analysis
Instructions: this can be done mentally or you can write it down before bedtime.
What is “glass” to you right now? This can be tasks at work, priorities with family, or personal needs. Think, if this falls (is forgotten about or delayed), there are real consequences (a mess, no return, and potentially risky). This identifies your priorities for tomorrow (NOT tonight).
What is “plastic” to you right now? This does not negate the importance, but simply identifies it’s level of urgency. If this falls, there isn’t as much of a negative result (it just bounces, rolls, and is still intact). It can wait until after tomorrow AND may even turn into glass after tomorrow.
Parasympathetic Nervous System Support
Take your right thumb, close your right nostril
Take a deep breath in through your left nostril
Switch and close your left nostril, exhale that breath through your right nostil.
Repeat starting with other side.
Take your left thumb, close your left nostril
Take a deep breath in through your right nostril
Switch and close your right nostril, exhale that breath through your left nostil.
Repeat 5 - 10 times for calming impact right before trying to sleep. This activates your “rest and digest” systems in your body (parasympathetic nervous system) and balances both left and right hemispheres of your brain (hence the calming effect).
I have a video doing this on my instagram account if you need guidance (@thewellhousesc).
May this serve as one small bucket lowered into a deeper well of healing and growth.