Wired But Exhausted? How to Actually Shut Off at Night

Written By Natasha Manning-Gibbs

You crawl into bed, desperate for sleep—but your mind races like it’s still midday. Your body is drained, yet your nervous system acts like there’s an emergency. What gives?

That "tired but wired" feeling isn’t just frustration—it’s your body stuck in chronic fight-or-flight mode. The good news? With the right wind-down routine, you can teach your system to switch off at night.

Why You Can’t Shut Off (Even When Exhausted)

Your body isn’t trying to sabotage you. That alertness at bedtime happens because:

  • Adrenaline from a nonstop day hasn’t fully dissipated

  • Your nervous system lacks clear "safe to rest" signals

  • Mental clutter (unprocessed thoughts, tomorrow’s to-dos) keeps your brain looping

You wouldn’t sprint full-speed into a full stop—so why expect your nervous system to?

The 60-Minute Pre-Bed Reset

1. Power Down Stimulation

✖ Stop scrolling, working, or emotionally intense conversations 60 mins before bed
✔ Do this instead: Dim lights, lower volume, and shift to monotonous, low-stimulus activities (e.g., folding laundry, light stretching).

Why it works: Predictable, calm cues help your brain transition out of alertness.

2. Breathe Like You’re Shutting Down a Computer

Try 4-7-8 breathing (the nervous system’s "off switch"):

  • Inhale deeply (4 sec) → Hold (7 sec) → Exhale slowly (8 sec)

  • Repeat 4 cycles

Science says: Long exhales activate your parasympathetic nervous system (rest mode).

3. Dump Your Brain’s Cache

Grab a notebook and free-write for 5 mins with one prompt:

  • "What am I mentally holding onto?"

  • "What can wait until tomorrow?"

No grammar, no solutions—just release the mental tabs you’ve kept open all day.

4. Hack Your Auditory System

Listen to tracks with 60–80 BPM (matches resting heart rate). Try:

  • Slow-tempo piano

  • Binaural beats (theta waves)

  • Rain/ocean sounds

Pro tip: Avoid podcasts or lyrics—your brain will try to process them.

5. Optimize Your Sleep Cave

  • Temperature: 60–67°F (cool = faster sleep onset)

  • Lighting: Swap overhead lights for salt lamps or dimmers

  • Texture: Weighted blankets or soft fabrics signal safety to your nervous system

Start Small, Sleep Better

You don’t need a perfect routine—just one or two consistent cues to teach your body:
💡 "We’re safe. We can rest now."


Natasha Manning-Gibbs
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