Can't Sleep? Mind Won't Turn Off?

Racing thoughts at night are common — your brain is replaying problems and scanning for threats. That restlessness is understandable, and there are small changes that help signal your body it's safe to rest.

You're not failing; sleep systems are sensitive to stress and routine. The goal is to reduce arousal and give your body cues for sleep.

Here's what's happening

Heightened sympathetic activity and cognitive rumination keep sleep systems suppressed. Slower breathing, body relaxation, and stimulus control help re-engage restorative sleep mechanisms.

What helps

• Body Scan — progressive attention to sensations to unwind tension
• Progressive Muscle Relaxation — reduces physical arousal
• Box Breathing — slows heart rate and thinking

Go deeper

Try the Blueprint for tailored nighttime routines or the voice companion to guide a sleep-winddown.