How to shut off mind to sleep?

Physical fatigue is the best cure for a racing mind. I make sure to get at least 45 minutes of exercise or a brisk walk in the evening, which naturally tires out my body. When you are physically active during the day, your mind shuts down much faster at night.

In our days, we didn't have these blue-light screens to keep us awake at night. If you cannot sleep, just accept it calmly instead of getting frustrated, as fighting it only keeps you awake. Reading a physical book in dim light always does the trick for me.

I am also researching this because my brain starts running a marathon the moment I hit the pillow. I read that writing down a to-do list for the next day helps 'empty' your mind before bed. I am going to try this journal method tonight and see if it works.

Just turn off your bedroom lights completely, keep the room temperature comfortable, and practice counting backward from 100 slow breaths. It costs nothing, doesn't require any fancy gadgets, and works surprisingly well to quieten a busy mind.

Listening to slow instrumental music or a guided meditation helps me fall asleep quickly.

My doctor explained that a racing mind at night is often due to high cortisol levels from evening blue-light exposure. He advised me to set a strict sleep hygiene routine: no screens after 9 PM, no caffeine after 4 PM, and keeping the bedroom strictly for sleeping. This routine signals the brain to release melatonin naturally.

Please be careful if this sleeplessness is ongoing and accompanied by anxiety or a racing heartbeat. I ignored my sleep issues for months until it severely impacted my mental health and daily function. If simple tips don't work, please consult a medical specialist or counselor.