When Your Mind Won't Switch Off at Night

Managing your energy during the day for better sleep at night

"I just can't switch my mind off at night."

I've been hearing this a lot lately. People arrive at class looking tired, sometimes mentioning they've been awake since 3am. They're capable people — managing teams, running households, juggling responsibilities — but when their head hits the pillow, their mind keeps running.

If this sounds familiar, you're not alone. And it's rarely about not trying hard enough to sleep. More often, it's a reflection of how your nervous system has been running throughout the day.

Disrupted sleep is a reflection of how your nervous system has been running throughout the day.

Why what happens during the day matters

Sleep is hugely important for recovery, for how we process information, for cell regeneration and immune function. It affects our mood regulation and therefore our nervous system. When sleep is impacted, it creates a knock-on effect — reduced clarity, difficulty with creative problem-solving, changes in appetite and cravings, lowered immunity.

Here's the thing: our nervous system has two main modes. The sympathetic nervous system activates us — it helps us respond, focus, and get things done. The parasympathetic nervous system helps us rest, digest, and recover.

Ideally, these move in balance throughout the day. But if you've had an intense day with few breaks, your sympathetic system stays elevated. You might feel tired but also wired. Your breathing stays shallow, your shoulders stay tense, and your thoughts keep organising tomorrow before you've even finished today.

Sleep hygiene — consistent bedtimes, limiting screens, a cool dark room — all of this helps. But if your system is running at full tilt all day, you can't expect it to instantly switch off at 10pm.

Energy management, not just time management

Most of us are taught time management. Very few of us are taught energy management. And this is where practices like Qigong can really help.

Qigong (pronounced 'chee-gong') means energy practice. It's a slow, meditative movement practice that works with the meridians — the energy lines running through your body — to harmonise the functioning of your organs. In China, it's considered preventative medicine.

The practice mirrors the seasons, bringing you closer to nature's rhythms. There are five seasons in Qigong philosophy:

• Spring (wood element) — about growth and new beginnings

• Summer (fire element) — peak activity and expansion

• Late summer (earth element) — grounding and nourishment

• Autumn (metal element) — letting go and simplification

• Winter (water element) — rest and restoration

Qigong, a practice aligned with the seasons, a preventative medicine.

Autumn's wisdom: cutting back to preserve energy

The season that particularly addresses energy leakages is autumn. Just as trees let their leaves fall to prepare for winter's rest, the metal element in Qigong is about cutting back, simplifying, and being discerning about where your energy goes.

Metal is associated with clarity, boundaries, and letting go. It's about refining what matters and releasing what doesn't. The organs linked to metal are the lungs (which, in Traditional Chinese Medicine, are considered the seat of the immune system) and the large intestine (which eliminates what the body no longer needs).

When metal is out of balance, it can show up as perfectionism, harsh self-criticism, emotional rigidity, holding onto the past, or difficulty receiving support.

When metal is in balance, you see clear boundaries, integrity, self-respect, discernment, the ability to simplify, and an appreciation of quality over quantity.

This translates practically into looking at your schedule and asking: What are my main goals? What's secondary? What commitments or tasks might be contributing to depletion? What can I let go of, even slightly?

Some questions to explore:

• What is essential right now?

• What can I simplify?

• Where do I need clearer boundaries?

• Where am I overextending instead of honouring my limits?

• What do I value so deeply that I'm willing to protect it?

• If I trusted my inner clarity, what would I release today?

Qigong means energy practice. It's a slow, meditative movement practice that works with the meridians.

Aligning your day with natural rhythms

If you're thinking, 'I can't let anything go from my schedule right now,' Qigong offers another approach: integrating the five elements throughout your day.

Morning (Spring/Wood) — Ascending energy, time for planning and setting intentions. Review your priorities. This might look like sitting with a cup of tea and your journal before checking emails, or taking five minutes to clarify your top three tasks for the day. The wood element is about well-directed growth — channelling your energy where it matters most rather than scattering it.

Mid-morning to lunch (Summer/Fire) — Peak activity. This is when you tackle your most demanding tasks. Your energy is naturally higher, your focus sharper. Use this time for the work that requires the most concentration — whether that's leading a meeting, working on a complex project, or making important decisions.

Midday (Late Summer/Earth) — Grounding and nourishment. Time for a proper lunch or a walk outside to recentre. Even ten minutes away from your screen, ideally outside without your phone, can reset your nervous system. The earth element reminds us that we need to replenish, not just keep producing.

Early to mid-afternoon (Autumn/Metal) — Start to simplify, wrap things up, prepare for the transition. This is a good time to tie up loose ends, send those final emails, or organise your workspace for tomorrow. The metal element asks: what's essential to complete today, and what can wait?

Late afternoon and evening (Winter/Water) — Time to slow down, complete final tasks, move into rest mode. Resist the temptation to start something new or demanding. Instead, allow yourself to wind down. This might mean switching from work to gentle movement, preparing dinner mindfully, or simply sitting quietly for a few minutes before transitioning to your evening.

Working with these natural rhythms rather than against them can help your nervous system transition more smoothly from activity into rest. You're not adding more to your day — you're simply becoming more aware of how you're already using your energy and making small adjustments to support better flow.

Practical support when you can't sleep

While you're exploring these bigger patterns, here are some tools that can help in the moment:

Deep Rest (Yoga Nidra) before bed

Yoga Nidra is sometimes called yogic sleep. You lie down completely still and are guided through a body scan and breath awareness. It helps you access a state between waking and sleeping called Pratyahara. In this state, the nervous system resets and the immune system restores. Even if you don't fall asleep during the practice, it prepares your body for more restorative sleep.

I'd recommend starting with a 15-minute practice if you're new to it.

If you wake up in the night

Repeat the body scan in your mind. Start at your toes and work your way up, visualising and feeling each body part. This gives your mind something steady to focus on instead of spiralling thoughts.

Lengthen your exhale

A longer exhale activates the parasympathetic nervous system, which helps bring your system back into balance. Start by noticing your natural breath — count your inhale and exhale. Then keep the inhale the same and gradually extend the exhale by one or two counts. Make sure it stays comfortable. Do this for a few cycles, then return to normal breathing and notice how you feel.

Common questions about sleep and these practices

How long does it take to see improvements in my sleep?

This varies from person to person. Some people notice they fall asleep more easily after just a few days of practicing Yoga Nidra before bed. Others find that the real shift comes over a few weeks as they integrate small changes into their daily rhythm. The key is consistency rather than perfection. Even practicing the extended exhale technique a few times a week can begin to signal safety to your nervous system.

Can I practice Qigong if I've never done it before?

Absolutely. Qigong is one of the most accessible practices because it works with where you are. The movements are slow and gentle, there's no requirement for flexibility or fitness, and you can adapt everything to what feels comfortable in your body. In my beginner classes, I often see people surprised by how quickly they feel the benefits — a sense of calm, reduced tension, better energy — without having to push themselves.

What if I can't find time during the day for these practices?

I understand — time feels like the scarcest resource. The good news is that even micro-practices make a difference. Taking three conscious breaths between meetings. Eating lunch away from your desk. Stepping outside for two minutes mid-afternoon. These aren't 'extra' things to add to your day — they're small adjustments within what you're already doing. And often, when sleep improves, you'll find you have more energy and clarity during the day, which creates more spaciousness naturally.

I've tried everything and nothing works. Will this be different?

If you've been struggling with sleep for a long time, I know how frustrating and exhausting that is. These practices approach sleep differently — not as something to force, but as a natural outcome of a more balanced nervous system. Rather than focusing solely on what happens at bedtime, we're looking at the whole day. Sometimes that shift in perspective is what makes the difference. And if sleep issues persist despite trying these tools, it's always worth speaking with your GP to rule out any underlying health concerns.

Small shifts, meaningful change

These practices take time to integrate. You won't transform your sleep overnight. But small, consistent shifts in how you manage your energy during the day really do support better rest at night.

I'd love to hear how these tools feel once you've tried them.

Want to try it?

If you'd like a gentle place to begin, I've created a free resource called The 3-Day Nervous System Reset. It includes short, beginner-friendly practices designed to support calm, energy and mental clarity. You'll receive a checklist, a 15-minute Yoga Nidra practice, and a 15-minute Qigong practice.
3-Day Nervous System Reset | Relax, Restore & Recharge with Candice Yoga

About Candice Machtus

Candice Machtus is a Yoga and Qigong teacher based in Tonbridge, Kent. She supports busy people to restore balance, energy, and clarity through embodied movement and nervous system regulation.

Find out more at www.candiceyoga.co.uk