Can’t Switch Off at Night? Here’s How to Calm Your Nervous System

The day is over, the lights are off, and you’re ready for rest. But instead of slipping into sleep, your mind races, your heart feels restless, and your body refuses to settle. Sound familiar?

If you can’t switch off at night, your nervous system may be stuck in “go mode.” Instead of winding down into the calm, restorative state that promotes sleep, your body stays wired—often thanks to stress, screens, or an overstimulated lifestyle.

The good news: you can train your nervous system to relax. Here’s how.

Why Your Nervous System Won’t Calm Down

• Stress hormones (cortisol and adrenaline): When they stay high into the evening, your body thinks it’s still on duty.

• Blue light from screens: Suppresses melatonin, the sleep hormone.

• Blood sugar dips: Late-night crashes can trigger a surge in stress hormones, waking you up.

• Unprocessed thoughts: When your mind is overloaded, nighttime becomes the brain’s “catch-up” session.

How to Calm Your Nervous System Before Bed

1. Breathe Deeply

Slow breathing tells your body it’s safe to relax. Try the 4-7-8 technique: inhale for 4, hold for 7, exhale for 8.

2. Create a Wind-Down Ritual

Signal to your body that the day is ending: dim the lights, sip herbal tea, journal, or stretch gently. Consistency helps retrain your nervous system.

3. Go Screen-Free for an Hour

Swap scrolling for calming activities—reading, light stretching, or listening to music. If you must use screens, try blue light filters or glasses.

4. Eat to Balance Blood Sugar

A small, balanced evening snack (like apple slices with almond butter) can prevent blood sugar crashes that disrupt sleep.

5. Try Progressive Relaxation

Lie down and tense, then release, each muscle group from head to toe. This eases physical tension and signals rest.

6. Manage Stress During the Day

If you’re stressed nonstop, it won’t magically disappear at night. Take breaks, move your body, and use stress resets to prevent overload from following you to bed.

The Bottom Line

If you can’t switch off at night, it’s not a lack of willpower—it’s your nervous system asking for support. By using simple calming techniques, protecting your bedtime routine, and caring for stress before it builds, you can retrain your body to rest.

Because real rest doesn’t just happen when you close your eyes—it happens when your nervous system feels safe enough to let go.