Struggling to catch some ZZZs?
Cutting down on caffeine, kicking a smoking habit, curbing alcohol intake and sticking to a regular workout routine are great first steps toward getting some much-needed sleep.
For high-performers who are always on, even these tips may not be enough to help their brains turn off.
There’s a reason why these people can’t get a good night’s rest, according to Dr. William Lu, medical director of Dreem Health.
“People who struggle to switch off tend to share certain traits like ambition or highly conscientious personalities, perfectionists, entrepreneurs or anyone in roles that demand constant problem-solving or decision-making,” Lu told The Post.
For some, the “mental engine” doesn’t turn off due to stress hormones like cortisol staying elevated, which keeps the mind running even when the body is tired from busy days.
“High-performers often have overactive executive function,” Lu said. “They’re constantly planning, analyzing or replaying the day’s events, so the usual signals that tell the body it’s time to rest get ignored.”
Here are some ways that even the busiest of bodies can get a good night’s rest — these tricks combine mental and environmental strategies to help the brain shift out of problem-solving mode.
Consistent pre-sleep routine
One of the most effective strategies for getting some shuteye is to create a consistent, structured wind-down routine because of how the brain responds to patterns.
“Doing the same sequence each night, like dimming lights, shutting down screens and starting a quiet activity, helps train the body to associate those signals with sleep,” said Lu.
Keeping the lights low particularly helps, as the dim setting triggers the release of melatonin, the primary circadian rhythm hormone that signals to your brain that it’s bedtime.
Meanwhile, stepping away from phones and laptops reduces the mental stimulation that keeps the brain alert.
‘Brain dumping’
Have a lot on your mind at the end of the day? Try a “brain dump,” the practice of writing down everything that’s rumbling around your brain before bed.
“People who struggle to sleep often feel like they need to mentally hold onto tasks, worries or ideas so they don’t forget them,” explained Lu.
He added that putting thoughts to paper can tell the brain that information is stored somewhere safe, meaning you don’t need to keep mentally rehearsing it while trying to fall asleep.
Breathing exercises
If relaxing and unwinding at the end of the day is a monumental task, try breathing exercises to calm the body’s stress response.
“Slow, controlled breathing activates the parasympathetic nervous system, which lowers heart rate and helps shift the body into a more relaxed state,” Lu said.
He added that progressive muscle relaxation takes that calm sensation a step further “by intentionally tensing and releasing muscle groups, which reduces physical tension that people often don’t realize they’re carrying when their minds are racing.”
Environmental tools
Last, but not least, creating an environment that facilitates sleep can help quiet a busy brain.
“White noise can mask sudden sounds that might otherwise pull someone back into alertness, while blackout curtains create a darker environment that supports the body’s natural sleep signals,” said Lu.
He also recommends guided meditations or sleep audio to give the mind something neutral to focus on, interrupting any planning for the next day you may be doing or quelling worries constantly running through your head.
“For people who can’t simply ‘turn their brain off,’ these kinds of gentle redirections are often more effective than trying to force sleep,” he added.
