What I Did When I Couldn’t Shut My Brain Off at Night
- Britt Ritchie
- Jan 22
- 5 min read
Some nights, sleep comes easily.
Other nights, it refuses to show up.
Even when my body is exhausted, my brain suddenly decides it is the perfect time to go on a full mental marathon. Thoughts about tomorrow, things I forgot today, every “what if” you can imagine.
If you’ve ever struggled to shut your brain off at night, you know how utterly frustrating it is.
For me, insomnia use to be most prevalent before a lecture or a meeting. I’d fall asleep for a bit, then snap awake at 2 a.m. Those nights left me dragging, irritable, and craving junk food.
It didn’t have to be that way.
Over time, I discovered a combination of strategies that truly helped me reclaim my nights: offloading my thoughts, calming my body, and keeping a consistent sleep-wake cycle.
These three pillars have transformed my sleep, my energy, and my mood, and they can help you too.
Key Takeaways
Offload your thoughts before bed to reduce mental clutter and racing thoughts.
Calm your body with baths, supplements, and a soothing nighttime environment to signal your nervous system it’s safe to rest.
Consistency matters: a strict sleep-wake routine trains your brain to expect rest and boosts overall energy.
Supplement support can help: magnesium, melatonin, ashwagandha and lavender can aid relaxation and sleep onset.
Small lifestyle choices add up: daily movement, temperature control, white noise and clean bedding amplify these strategies.
These key steps might seem simple, but together they create a system that works for your brain, your body, and your life.
Why Can’t I Shut My Brain Off at Night?
Even though I’m usually an easy sleeper, stress has a sneaky way of hijacking your nights.
When I know I have something important the next day, my mind starts racing. I can drift off briefly, then suddenly I’m wide awake. My thoughts spiral: “I’ll be so tired tomorrow. I need sleep now. What if I fail?”
This isn’t just in your head. It’s science.
When stress hits, your sympathetic nervous system—the part of your body responsible for fight-or-flight—activates. Cortisol rises, your heart rate spikes slightly, and your brain stays alert even when your body is ready for rest. This makes sense evolutionarily: thousands of years ago, staying alert at night could save your life. Today, it just keeps you awake.
Combine that with midlife hormonal changes, parenting demands, and career stress, and you have the perfect recipe for a restless night.
How Offloading My Thoughts Changed My Nights
I learned that the first step in quieting my brain was giving it a place to dump all its thoughts.
I keep a notebook by my bed. Every evening, I write:
Tasks I need to do tomorrow
Stressors I’m carrying
Thoughts or worries I can’t let go of
I also challenge cognitive distortions (negative, irrational thoughts). Back when I was teaching at CU, I would think: “I’ll botch this lecture. Everyone will laugh. I’ll be known as the worst professor ever.” Writing these fears down and questioning their likelihood helps me separate reality from catastrophizing.
By giving my thoughts a place to go, developing a plan to tackle stressors, and challenging negative and irrational beliefs, my mind relaxes and sleep comes easier.
How Calming My Body Helped Me Shut My Brain Off At Night
Even with thoughts offloaded, my body needed help signaling that it was safe to sleep.
Here’s what works for me:
Ultrabath:
2 cups Epsom salt + 10 drops lavender oil in hot water. I soak for 10–20 minutes. The warmth relaxes muscles, magnesium absorbs through the skin, and lavender gently soothes the nervous system. I discovered this from Dr. Mark Hyman.
Supplements:
I take magnesium, melatonin, and sometimes lavender before bed. They don’t work like a sedative, they help my nervous system recognize it’s time to rest. I also occasionally take ashwagandha to help balance stress hormones when life feels especially overwhelming.
Sleep environment:
Room set to around 66 degrees, clean sheets, white noise machine and a dark room. Small environmental tweaks dramatically signal safety to the body.
Daily movement:
I walk my dogs for 45 minutes and work out most days. This burns off excess energy and primes my body for sleep.
For anyone interested in my top three supplements for stress and anxiety relief, I put together a free resource with dosing recommendations and direct links to purchase.
Why Consistency Made Everything Work
I’ve always respected structure in life, but sleep really thrives on it. Humans are rhythmic creatures; our bodies respond to cues.
I keep a strict sleep-wake schedule, going to bed and waking up at the same time daily. Even weekends.
It feels strange at first, almost rigid. But the benefits are undeniable:
Falling asleep is faster
Less grogginess in the morning
Energy that lasts most of the day
Combine consistency with offloading thoughts and calming your body, and suddenly sleep becomes predictable instead of elusive.
How I Felt When I Took Control of My Sleep
The most surprising part wasn’t just the sleep—it was the mental shift.
For the first time, I felt in control instead of at the mercy of stress and racing thoughts. I realized that even if life is chaotic, I can always take steps to influence my clarity and rest.
It’s liberating. And once your brain trusts that you can handle stress during the day, bedtime becomes a reward instead of a battle.
The Results: Rested, Energized, and Focused
Now, I fall asleep feeling tired in the best way. I wake up rested and energized. My mood is more stable, my brain less foggy, and my energy lasts.
What used to feel impossible, quieting my mind on high-stress nights, is now manageable. It’s a combination of mental offloading, body-first relaxation, and routine consistency, plus a few well-chosen supplements.
This is the system I now recommend to ambitious women who feel trapped in late-night stress cycles.
How I Can Help
Have you ever felt burned out, overwhelmed, drained or had a sense that life feels harder than it should?
At Mind Alchemy Mental Health in Denver, Colorado, I offer holistic, integrative psychiatry that empowers ambitious women to conquer mental health symptoms and reclaim their energy, motivation and passion and live a confident and fulfilling life.
You shouldn't feel like life is draining you, and if you partner with me, you won't.
Which bedtime ritual would you actually commit to?
Journaling and brain dump
Lavender magnesium bath (Ultrabath style!)
Strict sleep/wake schedule
Forget it, I’ll just scroll Instagram
I’d love to hear from you—what’s the biggest thing that keeps your brain racing at night?
Drop a comment below and let’s share strategies!
About the Author
Britt Ritchie, DNP, PMHNP-BC, is a doctorate-prepared psychiatric nurse practitioner and the founder of Mind Alchemy Mental Health, a boutique integrative psychiatry practice based in Denver, Colorado.
FAQs: How to Shut My Brain Off at Night
1. Why can’t I shut my brain off at night?
Racing thoughts at night are often caused by stress, hormonal changes, or an overactive nervous system. Your brain may stay alert even when your body is ready to rest. Offloading thoughts, calming your body, and keeping a consistent sleep-wake schedule can help.
2. What are the best ways to shut my brain off at night?
The most effective strategies include writing down your thoughts before bed, taking a calming bath, creating a sleep-friendly environment, using supplements like magnesium, melatonin, lavender, or ashwagandha, and maintaining a consistent bedtime routine.
3. Can supplements really help me shut my brain off at night?
Yes. Supplements like magnesium, melatonin, lavender, and occasionally ashwagandha can support your nervous system and signal your body that it’s time to rest. They don’t sedate you—they help your brain recognize it’s safe to sleep.
4. How long does it take to see results from a nighttime routine?
Many people notice calmer nights within a few days to a couple of weeks. Consistency is key—combining thought offloading, body relaxation, and a regular sleep schedule trains your brain to wind down more easily.
5. Can these strategies help with stress-related insomnia for busy women?
Absolutely. Women juggling careers, parenting, and life stress often struggle to quiet their minds. These holistic approaches—mental offloading, body-first relaxation, consistent sleep, and targeted supplements—can improve sleep, energy, and mood.
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