Figuring out how to wind down before bed is one of the most common things Veterans tell us about, and it makes sense.
You’re exhausted, you’ve gone to bed at a reasonable hour, and your body is ready… but your mind has other plans. It’s running through tomorrow’s to-do list, replaying a conversation from three days ago, or refusing to switch off for no obvious reason.
A mind that’s used to staying alert doesn’t always get the memo that it’s safe to stand down. The good news is that quieting it down doesn’t require a complete routine overhaul. Here are seven small, practical things worth trying.
Disclaimer: The information shared within this article is not a replacement for professional help. If you, or someone you know, is in a crisis, please reach out to one of the 24/7 helplines listed below:
– Suicide Call Back Service: 1300 659 467
– Lifeline: 13 11 14
– Open Arms: 1800 011 046
1. Name it before you try to fix it
Before reaching for a technique, just notice what’s actually happening: “my mind is racing.” It sounds too simple to matter, but naming what’s going on (rather than getting frustrated with yourself for not being asleep yet) takes some of the pressure off. Fighting a racing mind tends to speed it up. Acknowledging it is often the first step to slowing it down.
2. Try a two-minute brain dump
Keep a notepad by the bed and, if your mind is stuck circling something, write it down. Doesn’t need to be neat, structured or complete, just enough to get it out of your head and onto paper. This works because a lot of night-time racing is your brain trying to make sure you don’t forget something. Once it’s written down, there’s nothing left to hold onto.
3. Slow your exhale
Breathing that’s slightly longer on the exhale than the inhale can help signal to your nervous system that it’s safe to settle. Try four seconds in, six seconds out, for a few rounds. You don’t need a formal breathing exercise or an app for this — just slowing the out-breath down is enough to notice a shift.
You might also like: Why Veterans Struggle With Sleep (and What Can Actually Help)
4. Give your eyes something boring to do
Deliberately boring, low-stimulus visual tasks, like picturing a familiar walk in detail, or slowly counting backwards, give your mind something to do that isn’t problem-solving. It’s a way of occupying the part of your brain that wants to stay busy, without feeding it anything worth staying awake for.
5. Get the temperature right
A room that’s slightly cool tends to make it easier to fall and stay asleep than one that’s warm. If you run hot or find yourself kicking off the covers repeatedly, that’s often a temperature issue rather than a mental one — an easy thing to rule out before assuming it’s “all in your head.”
6. Use audio, not silence
For a lot of people, total silence makes a racing mind louder, not quieter. Low, steady background sound — white noise, a guided body scan, or something equally unstimulating — can give your mind something gentle to rest on instead of your own thoughts. Worth experimenting with, since what works varies a lot from person to person.
7. Set a ‘worry appointment’ for tomorrow
If something keeps resurfacing, try telling yourself — out loud or on paper — that you’ll deal with it properly tomorrow, at a set time. This isn’t about pretending it doesn’t matter. It’s about giving your brain permission to stop working on it right now, because it has confirmation the problem hasn’t been dropped, just postponed to a more useful hour.
Final Thoughts
None of these suggestions is a guaranteed fix, and that’s okay. The goal isn’t perfection; it’s giving your mind a few more off-ramps than it currently has. Try one or two at a time rather than all seven at once, and give them more than a single night before deciding whether they’re working.
If a racing mind at night is a regular pattern rather than an occasional one, that’s worth paying attention to. Our Veteran Mindfulness Program combines 1:1 sessions with a qualified mental health professional, as clinically required, with practical tools to use between sessions. Depending on your needs and your practitioner’s recommendations, this may include a guided mindfulness app with sleep stories and guided audio to use with your wind-down routine. Available to eligible DVA clients. Check your eligibility with DVA or reach out to our team for help.
Click here to find out more about the VMA program.
A Note on DVA Funding
1:1 sessions with a qualified mental health professional may be covered under DVA arrangements for eligible DVA clients. Eligibility varies depending on your individual circumstances. Program tools are provided by Veteran Mindfulness Australia where clinically appropriate, as recommended by your practitioner, and are not funded by DVA. Depending on your needs, these may include access to the Calm app and items such as headphones for audio-based mindfulness exercises or a sleep mask to support your sleep routine. Check your eligibility with DVA or reach out to our team for help.
Disclaimer
This content provides general information only and is not a substitute for professional advice. Eligibility for DVA-funded mental health support varies depending on your individual circumstances. Check your eligibility with DVA or reach out to our team for help. If you are experiencing a mental health crisis, please contact Open Arms on 1800 011 046 or Lifeline on 13 11 14.