Shrink Wrap Guest Column: How can I wind down at night?

This column offers general mental health information and is not a substitute for professional counseling. Students in crisis or seeking professional support are encouraged to contact USU Counseling and Prevention Services (CAPS) at 435-797-1012, visit TSC 306, or access after-hours crisis support by calling or texting 988.  

Dear Shrink Wrap, I have a hard time winding down at night. How can I get my brain to let go when I have so many things I really do need to attend to the next day? 

Dear Aggie, 

You’re not alone! Many college students struggle with a “busy brain” at night. Since sleep is both a mental and physical experience, here are some evidence-based strategies that help calm your mind and prepare your body for sleep: 

1. Do a “brain dump” before bed: 

Research shows that writing down your worries and/or to-do list can reduce mental load and make it easier to fall asleep. After dinner but before bedtime: 

Jot down everything you need to do tomorrow with 1-2 priorities. A weekly “power hour” where you plan out your week may also be helpful. 

List any worries circling in your head and identify positive steps. Having a dedicated “worry time” allows you to address concerns but limits the time you spend in unproductive rumination.  

These methods tell your brain, “I don’t need to hold these or ruminate excessively — I’ve got a designated time for planning and problem-solving. Bedtime is time to rest my mind.” 

2. Create a consistent wind-down routine: 

Your brain loves predictability. Doing the same 3-4 calming activities every night that lower stimulation and don’t interfere with melatonin, sleep hormone, signal it’s time to rest. Studies show consistent routines also improve sleep quality over time. Try: 

Dimming the lights and putting your phone on night mode, 

cuddling with a pet, stretching or gentle yoga, showering or reading something light — no emails or homework right before bed. 

Listen to calming music and guided meditation or use a relaxation technique like deep breathing or progressive muscle relaxation.

3. Keep your bed for sleep—not stress 

If you do homework, scroll or stress in bed, your brain learns that your bed = thinking zone. Try to use your bed only for sleep and rest so your brain associates it with relaxation. 

Remember to be patient with yourself — building skills takes time and practice! Also, winding down doesn’t mean your mind will completely empty. The goal is to lower the volume, not eliminate thoughts. If you need support, remember CAPS has both free and confidential professional therapy and REACH Peers, trained students who act as one-on-one mental health skills coaches.  

— USU Counseling and Prevention Services