Night-time Quick Fix – Simple Strategies to Settle the Mind

Why Evenings Matter Many students find it hard to unwind after a long day of lessons, screens, social interaction, and stimulation. Their bodies may feel tired, but their minds are still racing. That’s why creating a short, soothing night-time routine can make all the difference, especially when time or motivation is limited.

What Is a ‘Quick Fix’? A Nighttime Quick Fix isn’t a magic cure for insomnia or anxiety, but it is a set of evidence-based techniques that can calm the nervous system and prepare the brain for sleep. Designed to be simple, accessible, and under 10 minutes, these tools can help students take control of their evenings in a healthy, empowering way.

Quick Fix Techniques to Try

• The 4-7-8 Breath: Inhale for 4 seconds, hold for 7, exhale for 8. Repeat for 2-3 minutes to lower heart rate and quiet mental chatter.

• Body Scan: Start at the feet and slowly move attention up the body, relaxing each part. This helps shift focus from racing thoughts to physical presence.

• Journaling Brain Dump: Write down everything on your mind without judgment — to-do lists, worries, ideas — and close the notebook. Externalising thoughts helps signal the brain that it’s safe to rest.

• Sleep Sounds or Sleepscape: Play calming audio, such as soft rain, waves, or a slow-paced story, to guide the brain toward rest.

Creating a Calming Cue Encourage students to create a “wind-down signal”—this could be dimming the lights, putting their phone away, or pressing play on a calming audio track. Over time, this will build a mental association between that action and sleep readiness.

Final Thought Not every night will be perfect, but having a quick fix to fall back on gives students agency over their rest. Even a few minutes of calm can impact how they feel the next day — more grounded, more focused, and better prepared to take on what’s ahead.