5 Lesser-Known but More Effective Ways to Shut Down a Busy Brain for Better Sleep
Author: Wendy Francis, Board-Certified Cognitive Health Coach
We all know the usual sleep advice: stick to a routine, avoid screens, and keep the bedroom cool and dark. But what if you’ve tried all that, and your brain is still buzzing at bedtime? And, sometimes you don’t even realize that your brain is still in “go mode”. Here are five lesser-known but surprisingly effective strategies to calm your mind, quiet mental chatter, and drift into deeper sleep—rooted in cognitive science and relaxation research.
Getting enough quality sleep isn’t just about feeling rested—it’s essential for your overall health, mental clarity, memory consolidation, and emotional balance. Sleep is when your brain clears toxins, resets neurotransmitters, and strengthens neural connections that support learning and mood stability. Without it, even the best self-care routines fall flat.
1. Do a “Brain Dump” Before Bed
What It Is: Before bed, spend 5–10 minutes writing down your thoughts, worries, to-dos, and random ideas. This externalizes your racing mind, giving your brain permission to let go.
How to Do It: Use a notebook or an app. Write freely without judgment, list your worries, and jot down tomorrow’s to-dos. This process reduces mental clutter and helps your prefrontal cortex (the rational part of your brain) organize thoughts, calming the amygdala (the emotional center often responsible for stress).
Why It Works: Research shows that journaling reduces pre-sleep cognitive arousal and improves sleep quality by easing overactivity in the brain’s worry centers (Scullin et al., 2018).
2. Progressive Muscle Relaxation (PMR)
What It Is: PMR involves tensing and then relaxing muscle groups from head to toe, promoting physical and mental relaxation.
How to Do It: Lie down comfortably. Start with your feet: tense them for 5–10 seconds, then release. Move up to your calves, thighs, abdomen, arms, and face. Focus on the sensation of letting go.
Why It Works: PMR activates the parasympathetic nervous system, which reduces the stress response (fight-or-flight) and lowers cortisol levels. It also helps shift focus from busy thoughts to body awareness, promoting a relaxed mind-body connection that signals the brain it's time to wind down (Jacobson, 1938; Morin et al., 2006).
3. Warm Bath or Foot Soak
What It Is: A warm bath or foot soak an hour or two before bed can help signal your body to relax and prepare for sleep.
How to Do It: Use water around 104–109°F (40–43°C). Soak for 10–15 minutes, then dry off and let your body cool down naturally.
Why It Works: A warm bath raises your core body temperature slightly. After you get out, your body cools down, mimicking the natural temperature drop that occurs before sleep onset. This shift signals the hypothalamus (your body’s internal clock) to release melatonin and promote sleepiness (Haghayegh et al., 2019).
4. Binaural Beats
What It Is: Binaural beats are an auditory illusion created when you listen to slightly different frequencies in each ear using stereo headphones. Your brain perceives the difference as a rhythmic beat that can influence brainwave activity.
How to Do It: Find binaural beats specifically designed for sleep (delta: 0.5–4 Hz or theta: 4–8 Hz) on YouTube or streaming apps. Use stereo headphones and listen at a low, comfortable volume for 15–30 minutes before bed.
Why It Works: Binaural beats can encourage your brain to shift from the fast, alert beta waves to slower delta or theta waves associated with deep relaxation and sleep. This effect engages the thalamus (which relays sensory signals) and helps synchronize brain activity for sleep readiness (Gao et al., 2014; Lane et al., 1998).
5. Grounding Essential Oils
What It Is: Grounding essential oils like cedarwood, vetiver, and sandalwood can help calm an overactive mind and promote relaxation.
How to Do It: Add a few drops of essential oil to a diffuser, apply diluted oil to your wrists, or keep a sachet by your pillow. Breathe deeply to anchor your senses in the present moment.
Why It Works: These scents interact with the olfactory bulb, directly influencing the limbic system (the brain’s emotional center). This can lower heart rate and promote relaxation, helping to quiet your thoughts and prepare for sleep (Herz, 2009).
Why These Techniques Work Together
Each of these practices helps shift your brain from the busy, problem-solving beta waves of the day to the slower alpha, theta, or delta waves that prepare the brain for rest (Lomas et al., 2015). By activating the parasympathetic nervous system and influencing key brain regions like the prefrontal cortex, amygdala, hypothalamus, and limbic system, these techniques help you disengage from stress and embrace sleep.
Prioritizing quality sleep is an investment in your health, mood, and cognitive performance. A well-rested brain is better equipped to learn, adapt, and handle stress—essential tools for living a healthy, vibrant life.
Still can’t sleep? Feel free to reach out we have effective cognitive coaching methods that can help you start sleeping like a baby. Free no obligation consultation.
Disclaimer: This blog post is for educational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare provider if you have concerns about your sleep or mental health.
Sources:
- Scullin MK et al. (2018). The association between pre-sleep cognitive arousal and sleep quality. Behavioral Sleep Medicine.
- Jacobson E. (1938). Progressive Relaxation. University of Chicago Press.
- Morin CM et al. (2006). Nonpharmacologic treatment of chronic insomnia. Sleep.
- Haghayegh S et al. (2019). The effect of temperature on sleep onset latency and sleep quality. Sleep Medicine Reviews.
- Gao X et al. (2014). Binaural beats and their impact on brain function. Frontiers in Human Neuroscience.
- Lane JD et al. (1998). Binaural auditory beats affect vigilance performance and mood. Physiology & Behavior.
- Herz RS. (2009). Aromatherapy facts and fictions: a scientific analysis of olfactory effects on mood, physiology, and behavior. International Journal of Neuroscience.
- Lomas T et al. (2015). Meditation and mindfulness. Neuroscience & Biobehavioral Reviews.