How to Sleep When You’re Excited

Excitement and nerves can boost adrenaline and cortisol, raising your heart rate and keeping your brain switched on when you desperately want it to switch off. But here’s the thing… there are lots of simple, evidence-backed ways to help your mind settle so you can drift off more easily. Whether it’s about a job interview, a birthday or a holiday, or that white-bearded guy and his herd of reindeer – you can overcome it.

Slow, steady breathing helps switch your body from “alert mode” to “rest mode.” Breathing techniques, such as box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4), help relax your nervous system and naturally slow your heart rate. Just a few minutes can take the edge off that fizzy, excited feeling.

Mindfulness helps interrupt spiralling thoughts and brings your attention back to the present. A simple guided meditation or breath-focused exercise can quieten mental chatter so your body gets the message that it’s safe to sleep. Learn how to meditate in bed for better sleep in our guide; even two minutes can make a difference.

Paint a calming picture in your mind – your favourite beach, floating clouds, or a peaceful memory. Visual imagery distracts your brain from racing thoughts and replaces adrenaline with a sense of relaxation. The more immersive the scene, the easier it is to fall asleep. This works especially well for excitement because it gives your brain something calming to focus on instead of tomorrow’s big event.

Working from your toes to your forehead, tense each muscle for a few seconds, then release. This method clears built-up tension and brings awareness back to your body. Many people feel noticeably calmer after one slow run-through. Explore our other sleep relaxation techniques for maximum Zzzs.

When you’re excited, your brain loves to rehearse tomorrow over and over. If tomorrow’s to-do list is buzzing around your mind, handle as much as possible before bed. Lay out clothes, pack bags, or write down anything you’re worried you’ll forget. Your brain rests much more easily when it knows things are handled.

Keep your bedroom dark, quiet and cool – your body sleeps best in cave-like conditions. A slightly cooler room also helps lower core temperature, which naturally supports falling asleep. Learn more in our guide to the best temperature for sleep. Add earplugs, blackout curtains or a fan if you need to.

Phones and tablets stimulate your brain and delay melatonin production, making it harder to settle. Step away from screens at least an hour before bed. Instead, try reading or journaling; these work far better for calming excitement.

When excitement’s the culprit, your mind needs something gentle to latch onto instead of spinning about tomorrow. If you’re not asleep after roughly 20 minutes, get up and do something quiet and soothing. Light reading, puzzles, or an easy craft can prevent you from lying there and getting frustrated. Head back to bed only when you feel genuinely sleepy. Take a look at our guide to what to think about to fall asleep for more snooze-worthy advice.

Stimulants such as caffeine, sugar, or alcohol can all affect your sleep if consumed too close to bedtime. These can stay in your system for hours and amplify that already buzzy, excited feeling or lead to fragmented sleep. Try to avoid these in the afternoon, switch to decaf or non-stimulating options.

Warm non-caffeinated drinks create a cosy and soothing moment before bed. Try warm drinks that contain sleep-inducing ingredients such as herbal teas (like chamomile or peppermint). Get inspired by our list of the best drinks before bed to help you sleep.

Certain scents can work wonders for an overexcited brain, signalling to your body that it’s time to wind down. Lavender is the classic choice, but chamomile works just as brilliantly. Try a few drops of essential oil on your pillow, use a diffuser in your bedroom, or smooth on some scented hand cream as part of your bedtime ritual. The key is consistency – your brain will start associating these calming scents with sleep time.

Keeping a journal by your bed can help you get your thoughts off your chest before you sleep. Offloading your ideas, excitement or worries onto paper stops your brain from rehearsing them while you’re trying to sleep.

Considering even adults struggle to get to sleep when they’re excited, you can imagine how difficult it is for our little ones – especially when Santa’s expected!

Maintain your evening routine as close to normal as possible, and plan calming activities before bedtime to help burn off energy without overstimulation. A special “night-before” ritual – new pyjamas, a festive book, or quiet cuddle time – can help them settle more easily.

Ensure screens are off an hour before bed and keep their room dark and cosy. A soft nightlight is fine if they’re nervous or worried about “monsters.”

If your child has suddenly become a restless sleeper, it’s also worth checking whether they’ve outgrown their current bed. An old or too-small mattress can lead to discomfort, wriggling, and late-night wake-ups. If their sleep space could use a refresh, take a look at our range of kids’ beds.

Excitement before a big day is completely normal, but it doesn’t have to steal your sleep. With a calming routine, a soothing sleep environment, and a few simple techniques to settle your mind and body, you can ease yourself into a peaceful night – even when your thoughts are buzzing. Try a mix of the tips above to see what works best for you (and your little ones), and remember: excitement fades, calm returns, and sleep always follows.