The After-Work Unwind: How to Transition Your Brain from Go Mode to Sleep Mode

Key Takeaways:

• A busy schedule or stressful job can make it hard to wind down at night, because your body may feel stuck in “go mode” when it’s time to relax. 
• A simple bedtime ritual can help signal to your mind and body that it’s safe to unwind, making it easier to fall and stay asleep. 
• With Hatch Restore, you can create a relaxing evening wind-down routine to settle your nervous system for deeper, more restful sleep. 

When your day is full of planning, problem-solving, and crossing stuff off a to-do list, your nervous system is in an activated state. That’s a good thing when you’re trying to be productive. But when bedtime rolls around, you may find your mind is still racing or your body feels ready to run around the block — not exactly ideal conditions for getting a good night of rest. Over time, this constant amped-up feeling can cause bedtime anxiety that makes it even harder to wind down.

At bedtime, your nervous system may need a bit of help with the transition from stress to sleep (and that’s completely normal). Below, we break down why it’s so important to unwind after work, and how to create an evening wind-down routine focused on calming the nervous system at night.

Table of contents

1. Why Staying in “Go Mode” Can Affect Your Sleep
2. How to Unwind After Work
3. Key Takeaways
4. FAQs
5. References 

Why Staying in “Go Mode” Can Affect Your Sleep

Scientifically speaking, stress can be a good thing — your racing heart and fast-paced thoughts are meant to help you manage threats (whether a sabertooth tiger or that work presentation you’re way behind on). But if these symptoms don’t slow down after the stressor ends, you may experience unwanted physical and emotional symptoms, including trouble falling and staying asleep.

Frustrating as it is to feel wound up at bedtime, it’s also totally normal. Your nervous system may not automatically “switch off” to relaxation mode, especially if you’re in a period of chronic stress (who isn’t?). Most of us need an external cue, and a bit of time, to mentally and physically shift gears into a more relaxed state. Creating a calming environment can help signal to your body that it’s time to down-regulate, prompting the release of melatonin (the hormone that helps you get sleepy at bedtime). 

How to Unwind After Work 

Winding down after a full or stressful day shouldn’t be complicated. Even a few, simple steps can help you pivot from productivity to calm, signaling to your body that it’s safe to relax. 

Create a Clear End-of-Day Signal

Environmental cues tell your mind and body that it’s time to shift gears from go mode to sleep mode. If you have a difficult time transitioning from work to rest, start the transition as soon as you get home from the office or shut your laptop for the day. 

For example, you could change clothes, turn off the big lights, and make a cozy cup of tea to signal to your nervous system that it’s time for R&R. As bedtime gets closer, you can add another simple cue to help your body rest, like a quick stretching routine, a couple of deep breaths, or a dull-but-funny bedtime podcast. 

Use Light and Sound to Support Wind-Down

Your nervous system is always scanning the environment looking for signs of threat (or relaxation). That’s why sensory cues can be such a powerful way to relax before bed. Along with avoiding overstimulation at bedtime — yep, it’s time to close the laptop or put away your phone! — you can use soft light and calm sound to signal safety and rest to your body.

Soft, dim lights help promote the release of melatonin, the hormone that makes you feel sleepy at bedtime. Orange- or red-hued light on your Hatch Restore can help create an extra-calming environment as you get ready for bed (think sitting next to a fire or watching a sunset). Relaxing audio, like soothing sound baths, nature sounds, or Restore’s Nervous System Rest channel can also help your brain switch from productivity to calm.

Choose Repetition Over Perfection

Simple habits done consistently are more effective than complex routines you only manage to do occasionally. Repeating the same few calming actions every night helps your brain recognize the transition out of go mode. Even on busy evenings, doing part of your routine is rough to reinforce the signal. Over time, consistency reduces the mental effort it takes to unwind, making rest feel more natural and automatic.

Give Your Brain Time to Power Down

Winding down is a process, not a switch. Your brain needs time to move from stimulation to rest, especially after a busy day. Creating a buffer between work or screens and sleep gives your nervous system the space it needs to settle. That transition time helps your body switch from alertness to relaxation, making it easier to fall and stay asleep once you’re in bed.

Learn how Hatch Restore can help you prioritize your well-being, starting with healthy sleep habits. 

Frequently Asked Questions

How long does it take for the brain to shift out of “go mode”?

It varies, but most people need at least 30-60 minutes of lower stimulation to fully transition into a calmer state. The more consistent your wind-down cues, the easier this shift becomes over time.

Why do I feel tired but still wired at night?

This often happens when your body is exhausted but your nervous system is still activated. Mental stimulation, stress, and late-evening screen use can all contribute to this mismatch (and make it hard to fall asleep at bedtime).

Can unwinding too late affect sleep quality even if I fall asleep quickly?

Yes. Even if you fall asleep, insufficient wind-down time can impact how deeply you rest. Giving your nervous system a chance to settle down before bed supports more restorative sleep overall.

References

1. Chaput, J.-P., Dutil, C., Featherstone, R., Ross, R., Giangregorio, L., Saunders, T. J., Janssen, I., Poitras, V. J., Kho, M. E., & Ross-White, A. (2020). Sleep timing, sleep consistency, and health in adults: A systematic review. Applied Physiology, Nutrition, and Metabolism, 45(10), S232-S247. https://doi.org/10.1139/apnm-2020-0032
2. Chellappa, S. L., & Aeschbach, D. (2022). Sleep and anxiety : From mechanisms to interventions. Sleep Medicine Reviews, 61, 101583. https://doi.org/10.1016/j.smrv.2021.101583