How to Quiet a Racing Mind Before Bed

Brain Won’t Quit: Lying awake while your brain rehearses tomorrow’s to-do list is one of the most universal human experiences. There’s a guided practice that may actually help though, and it’s called yoga nidra.

How to Do It: Yoga nidra is basically a guided body scan. Find a 10 to 20-minute recording (Insight Timer, YouTube, the Sleep Foundation, and Spotify all have free options). Lie down (usually on your back), press play, and follow the recorded voice as it walks your attention slowly through different parts of your body. If you find yourself falling asleep before the recording ends, that’s the whole point.

The Benefits: Yoga nidra gives a busy mind something much simpler to do, which often helps it let go of racing thoughts. A 2021 randomized trial found that practicing yoga nidra improved deep sleep stages and lowered cortisol in people with chronic insomnia. Experts believe it activates the parasympathetic nervous system, reducing the body’s stress response. It improves with regular practice though, so don’t call it quits if your first try doesn’t hit.