How to make your brain shut up at night

Short answer: You gotta let it talk to you during the day.

This won't work for everyone, but it might work for you.

If your life gives you constant input...

Email

IMs

Texts

Podcasts

News

Books

Social media

Phone calls

Meetings

Work conversations 

Social conversations 

Chatter from the next cubicle 

Chatter at nearby tables

Many many many words from children

... then you need to give your brain a chance to process some of that input. Unplug a bit during the day and then a bit before you go to bed. If you don't, your brain's only choice will be to take over when its finally quiet and there's just you and your thoughts.

What do you need to do?

Ditch the screens and earbuds.

If you go for a walk, do it with no music, no podcast, no venting sesh with a coworker. Just you and your thoughts.

On the commute home, no music, no podcast, no book on the bus. Just drive or ride or walk in silence.

At night, pick a passive activity that provides no new information. Color. Paint. Wash the dishes by hand. Do a jigsaw puzzle. Watch warm, cozy flames in a firepit or fireplace. Whatever it is, do it in silence.

It'll be awkward at first. Give it an honest chance, though. After a few tries, you'll notice your brain starting to wander and actually working some sh!t out.

Allow your brain to do its data dump while you're awake, and there will be less to dump on you when your head hits the pillow.

This is not a be-all cure-all. It won't make real problems go away, and again, it won't work for everyone.

But if it makes sense to you, give it a shot, and let me know how it goes.