The lights are off, the room is quiet, and the bed is at the right temperature. This should be the moment sleep drifts in, but instead, the brain decides it’s showtime. Out of nowhere, thought are there followed by the sudden urge to figure out life’s big questions at 1:37 a.m.

The brain has a real gift for delivering its loudest, weirdest, and most unhelpful content right when it’s time to sleep. Like it’s hosting a late-night variety show you didn’t ask to attend. Sometimes, even natural remedies just don’t get these weird scenarios and bad memories out of your head. But there are ways to trick it into chilling out and finally taking the hint. But what exactly?

Create a “We’re Done for the Day” Routine

The mind needs a signal that the day is over. Scrolling in bed, flipping through TV channels, or switching between apps sends mixed messages. It’s like telling your brain, “Standby mode only,” not full shutdown. Instead, build a bedtime ritual that whispers, “That’s enough for today.” Maybe it’s dimming the lights, playing a calm playlist, or stretching out your back on the floor like a tired cat. Bonus points if it involves pajamas that make you feel like a sleepy millionaire.

Just Brain Dump the Chaos

Okay, so one of the biggest sleep saboteurs is the mental to-do list that suddenly feels urgent at night. That little voice reminding you about an email you forgot to send or a birthday card you haven’t written. It’s loud. And annoying.

But what’s the fix? Well, just grab a notebook and spill it. Even if it’s just “buy dishwasher tabs” or “look up if hedgehogs hibernate.” Once it’s written down, the brain tends to relax. It’s been heard. The notes app on your phone works too, just don’t get tempted to scroll TikTok right after.

Keep the Body Out of Fight-or-Flight

Sometimes it’s not just thoughts keeping you up. It’s your shoulders acting like earrings, your jaw doing crunches, and your heartbeat going for a jog. Your body thinks something’s wrong, even if all that happened was a mildly passive-aggressive text. Ideally, just go ahead and try this: breathe in deeply through your nose, then exhale longer than you inhaled. Slow. Gentle. Boring. Exactly what the nervous system wants. It tells your body, “Nothing is on fire. You may now rest.”

Limit the Nighttime Triggers

You’ve got the bright screens, spicy snacks, caffeine that snuck into your 4 p.m. soda, and emotional plot twists on Netflix all have one thing in common. They mess with your wind-down. No, really, these actually do! So, instead of fighting sleep like it’s a boss battle, set the mood. 

Actually, everyone should be doing this! If you need a little help, try the chill stuff: magnesium, lavender sprays, and for some, sleep gummies. The kind that helps you feel drowsy without feeling like you’ve been whacked with a hammer. But of course, you need to be consistent with all of these things (and try to cool your bedroom off too).

Reframe the Thoughts

The 2 a.m. brain is dramatic. It drags out worst-case scenarios, replays every embarrassing moment from your past, and convinces you that now is the perfect time to mentally rearrange the living room. But instead of feeding the spiral, try picturing the thought floating away like a balloon. Silly? Yes. Effective? Also, yes, or repeat something boring like “blue car, green car” until your brain gives up. You’re not ignoring the thoughts, just not inviting them to stay.

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