Some nights, it feels like your brain is playing a highlight reel of everything youâve ever done wrongâjust as youâre trying to fall asleep.
Sound familiar?
If your mind runs marathons the moment your head hits the pillow, you’re not alone. This blog will teach you how to relax your brain before bed using easy, science-backed techniques so you can finally fall asleep fasterâand stay asleep longer.
đ°ď¸ Step 1: Create a Wind-Down Window
Your brain doesnât have an off switchâit has a dimmer.
Start dimming the lights on your thoughts 30 to 60 minutes before bed by doing calming activities:
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Read a comforting book (no thrillers)
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Take a warm shower
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Journal out your thoughts (donât hold back)
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Listen to soft instrumental or ambient music
This wind-down window signals to your brain: “Hey, it’s time to chill.”
đľ Step 2: Break Up with Screens (At Least for the Night)
Blue light messes with melatoninâthe hormone that tells your body it’s sleepy time.
Try to stop using your phone, TV, and laptop at least 45 minutes before bed.
âAlmost everything will work again if you unplug it for a few minutes⌠including you.â
â Anne Lamott
Instead of doom-scrolling, try:
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Light stretching
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Drawing or doodling
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Guided meditation with audio only (eyes closed)
đŤ Step 3: Breathe Like You Mean It
Breathing tells your nervous system whether itâs time to fight or to rest.
Try this simple 4-7-8 breathing technique:
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Inhale through your nose for 4 seconds
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Hold your breath for 7 seconds
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Exhale slowly through your mouth for 8 seconds
Do 3 rounds. Thatâs all. Feel your thoughts slow and your chest soften.
đď¸ Step 4: Anchor Your Mind to the Present
When your brain wonât shut up, give it a job.
Try one of these:
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Count backwards from 100
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Name things in your room using your senses (what you see, hear, feel)
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Repeat a simple mantra like âI am safe. I am calm.â
These grounding tricks help you stay hereânot back in that awkward conversation from 2019.
𧸠Step 5: Build a Sleep-Friendly Bedroom
Your bedroom should feel like a cozy cocoon, not a chaotic mess. Here’s how:
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Keep it dark, quiet, and cool (18â20°C is ideal)
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Use a weighted blanket if it comforts you
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Diffuse calming scents like lavender or sandalwood
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Keep devices out of reach
Even small tweaksâlike softer lighting or a blackout curtainâcan make a huge difference.
âď¸ Final Thoughts
Relaxing your brain before bed isnât about doing something big.
Itâs about doing something gentle.
Night after night, these tiny acts of self-care stack up and become your personal bedtime therapy.
Sleep isn’t something to conquerâitâs something to invite.
