THE NEUROBIOLOGY OF INTENTIONAL STILLNESS: Quieting The Mind At Night
- Rogers Research Global
- Aug 9
- 12 min read
Updated: Aug 20
Written by: Marie T. Rogers, MPS, Ph.D., RYT
Nightfall is more than the end of the day — it is an invitation to turn inward, to reflect, to dream, to listen, and to remember the language that only darkness can speak.
The stillness and quiet of night can encourage introspection and contemplation. With fewer distractions, individuals may be more inclined to reflect on their thoughts and feelings, leading to a sense of inner peace and a deeper connection with their inner world. However, for many—too many, in fact—nighttime is anything but quiet, reflective, or serene.
In today’s fast-paced, technology-driven world, the quest for tranquility and serenity can feel elusive. With 24/7 news coverage and a constant stream of device notifications, it can seem impossible to escape life’s harsher realities—even for a brief moment to savor the quiet. But quiet is exactly what we need; what the mind, the brain and the body crave.
In this blog, I delve into the neurobiology of intentional stillness, exploring how quieting the mind at night can lead to profound benefits for our overall well-being. Additionally, strategies to engage this stillness will be offered.
The concept of intentional stillness is gaining traction as a powerful tool for muting the chatty mind that emerges itself in full force during the wee hours of the night.
Intentional stillness, described as the purposeful practice of pausing and quieting the mind and body to create calm, clarity, and presence in the moment, can be viewed as a sub-component of meditation. Its consistent practice invites deep and restorative slumber; the sleep necessary for rejuvenation. This is not only preferable but also essential for health and wellness. The field of Psychoneuroimmunology (PNI) explores how the mind, nervous system, and immune system constantly communicate and when stress or lack of sleep disrupts this delicate and intricate conversation, it can take a toll on both mental and physical health.
Simply stated, we need restorative sleep, as the body follows a circadian rhythm—the internal clock that governs the ebb and flow of energy, alertness, and sleepiness over a 24-hour cycle. When this rhythm is in sync, we feel renewed and energized.
SLEEP DEPRIVED & EXECUTIVE FUNCTION FATIGUED
Our modern world blurs the boundaries between day and night; between the diurnal and the nocturnal. A staggering and growing number of sleep deprived and caffeine infused individuals is resulting in hormonal imbalances, compromised immune systems, and executive functioning fatigue (a term I coined in response to the progressive diminishing of optimal executive functioning as a result of prolonged stress and a lifestyle lived in a sense of urgency, where multitasking has sadly become the norm).
Executive functioning refers to the brain’s high-level management skills—planning, organizing, focusing, problem-solving, and regulating behavior—largely coordinated by the frontal and prefrontal lobes, the areas responsible for directing thought and action. Restorative sleep is essential for optimal executive functioning.
More and more individuals are reporting having difficulty focusing, starting and/or completing tasks and projects, and planning and organizing their day. While multitasking refers to trying to perform two (or more) tasks at the same time, it is actually a misnomer in the field of neuroscience since the brain can only focus on one thing at one time. The assumption is that multitasking is "splitting" your focus; however, in reality, it is "switching" your focus. It requires the rapid shift from one task to another, resulting in significant interruptions in concentration. When working toward formidable goals, it is your ability to concentrate and focus that will deliver success. and not your propensity toward multitasking. Multitasking increases distractibility and errors, which, in turn, serves to increase stress.
The cognitive fatigue appears to be the direct result of an unsustainable schedule that one has attempted to maintain over a protracted period of time. The final result is a system that basically collapses upon itself. Add sleep disturbance, which has now become a common health complaint, affecting approximately 10-25% of the general population, and the challenge of living well and feeling energized and healthy exponentially worsens.
SLEEP & ANXIETY
Complicating the picture is sleep's relationship with anxiety. As restorative sleep decreases, feelings of anxiety increase. Going to bed with a head full of mindless mental chatter is not likely to produce a good night's sleep. We’ve all been there—trying to silence the mental chatter can feel daunting, making it hard to drift off and even harder to stay asleep.
Pharmaceutical sleep aids typically remain the first line of treatment for insomnia and other related sleep issues. Although they can be effective, they also have the potential for abuse and cross-reactivity with other medications, as well as a plethora of side-effects.
If cognitive difficulties, anxiety, or persistent lack of restorative sleep are significantly impacting your quality of life, consider seeking guidance from a qualified healthcare professional. While the strategies shared here may offer support, it is important to ensure you are taking every step possible to protect your health.
UNDERSTANDING INTENTIONAL STILLNESS
Intentional stillness is the practice of consciously creating moments of quiet and reflection, allowing the mind to settle and the body to relax. This practice is not merely about silence; it involves a deliberate effort to disengage from the noise of daily life and cultivate a state of inner peace. Before advancing, let's take a moment here to better (and briefly) understand our remarkable brain and its relationship with sleep, intentional stillness, and meditation.
Brain Waves & Neurotransmitters
Brain waves of the various brain frequencies are measured by an electroencephalogram (EEG) test. These waves correspond with Greek letters and are gamma, beta, alpha, theta and delta.
GAMMA: Fastest in action and are produced when your brain is intensely focused or attempting to solve a challenging problem.
BETA: Fast in action and alert, beta waves are produced when your brain is actively engaged in a mental activity and are dominant in the daytime.
ALPHA: Slower, indicating a reduced arousal in the brain, when you are physically and mentally relaxed.
It is these brainwaves that are associated with a calm, relaxed, and creative state.
THETA: Reduced consciousness and mostly observed when daydreaming, meditating, and praying; also observed when in light sleep stage.
DELTA: Slowest in frequency, they occur when deeply asleep.
During sleep and throughout the night, your body and brain are cycling through rapid eye movement (REM) and non-rapid eye movement (NREM) sleep. Most are familiar with the "dream" component of REM in that it is in this state that there is more dreaming and body movement, as well as a faster pulse and breathing. Stages 1 through 4 are NREM, and include light and deep sleep cycles, with the deepest being the DELTA waves. All five stages are necessary for restorative sleep to occur.
As we explore how brain waves shift during intentional stillness and sleep, it’s equally important to understand the chemical messengers that work behind the scenes to regulate these states. Neurotransmitters play a crucial role in calming the nervous system, promoting relaxation, and supporting restorative sleep. Let’s take a closer look at the key neurotransmitters involved in this process and how intentional stillness helps to balance them for optimal mental and physical restoration.
The adjacent chart features the neurotransmitters (the body’s chemical messengers) that are affected and enhanced during this tranquil state of mind, further amplifying the relaxation response.
As these calming chemicals circulate, they reinforce and intensify feelings of serenity and tranquility, creating a positive feedback loop that helps sustain the peaceful state both in the moment and beyond.
Intentional Stillness Vs. Meditation
While intentional stillness and meditation are not identical practices, they share common neurological underpinnings and both foster a healthy, restorative sense of calm. Intentional stillness can be a component of meditation, but meditation often involves more than just being still.
Intentional Stillness
A neurobiological and psychological state of quiet awareness, reduced mental chatter, nervous system regulation, and presence.
Meditation typically incorporates focused attention or awareness of the present moment, while intentional stillness can be a broader state of being. Through the studies supporting the neuroscience of meditation, we can extrapolate that many of these benefits extend to consistently (such as nightly) engaging in intentional stillness practices.
Research in neurobiology reveals that our brains are wired to respond to stillness. When we engage in practices that promote calmness, such as meditation or deep breathing, we activate specific neural pathways that enhance relaxation and reduce stress. This understanding provides a scientific foundation for the benefits of intentional stillness, particularly at night when our bodies are primed for rest. Research supports that engaging in calming activities before bed can lower cortisol levels, the hormone associated with stress.
By practicing intentional stillness, we can create an environment conducive to relaxation, allowing our bodies to transition smoothly into sleep.
5 STRATEGIES FOR CULTIVATING
INTENTIONAL STILLNESS
As I lay me down to sleep,
I am pestered by each ding, chime & beep.
Every thought, every worry and every undone chore,
rushes at me with unrelenting force, reminding me there's more.
More thoughts to think and tasks to do, the list grows long.
I can't quiet my mind- joy & peace feel all but gone.
When did my nights become swallowed by days?
I vow, right here and right now, to change my ways.
Moving forward, I commit to no longer being in this bind,
and will honor myself by calming my restless mind.
1. YOGA
The ancient mind-and-body healing practice of yoga, depending on style, involves varying degrees of movement, with some styles being more active than others. Quieter reflective forms of yoga include restorative yoga, yin yoga and yoga nidra, just to name a few. For the more active styles, their activity or movement neither negates nor diminishes the calming and more meditative aspects of yoga as more active practices also serve as powerful forms of meditation in motion.
When practiced mindfully, each deliberate movement and breath during a yoga pose anchors the practitioner’s attention fully in the present moment. This focused awareness creates a moving meditation, helping to quiet the mind’s chatter and cultivate a deep sense of calm and embodied presence. In this way, yoga asana (posture) becomes not just physical exercise but a pathway to intentional stillness through mindful movement.
Before moving on to the next strategy, let's give the aforementioned Yoga Nidra a deeper look, as this form of yoga adds an important dimension to the discussion of sleep and stillness.
Yoga Nidra is a guided meditation and deep relaxation technique, often called “yogic sleep.”
Yoga Nidra promotes physical, mental, and emotional relaxation while sustaining awareness at profound levels of consciousness. Its regular practice has been shown to elevate the levels of the neurotransmitters previously mentioned. This creates an excellent segue into breathwork, a critical component of yoga.
2. BREATHWORK
One of the simplest yet most effective techniques for achieving intentional stillness is mindful breathing. This practice involves focusing on your breath, inhaling deeply through the nose, and exhaling slowly through the mouth. By concentrating on your breath, you can quiet the mind and bring awareness to the present moment.
Pranayama is the formal practice of regulating the breath, and a steady, rhythmic breath is central to yoga and the quintessential element of life itself.
Ujjayi (Sanskrit for "victorious") is the most commonly used breathing technique in many forms of yoga and is often referred to as "ocean" breath. Accessing this breath can occur from a seated or standing position, in meditation or within the meditative and sequenced movements of a physically active yoga practice. The ujjayi breath soothes the nervous system and calms the mind. To access this breath:
Begin by breathing naturally for a few cycles. When ready, seal your lips and breathe in and out through your nose.
Inhale to contract the diaphragm to create space for your lungs to expand, and when you exhale, relax the diaphragm and gently push the air from your lungs. Think in terms of fogging a mirror.
Slowly and mindfully begin to lengthen each inhale and exhale to a count of 4.
To further elongate the breath, bring your attention to the back of your throat muscles and constrict them in order to hear a soft roar such as the sound of the ocean's waves crashing.
If you lose your ujjayi breath, just simply (without judgement), return to it. You can practice the Ujjayi breath anytime. Breath awareness is always available to you, whether in times of calm or when experiencing uncertainty, stress or fear. Whereas meditation and yoga involve and focus on the breath, you do not need to be participating in either to do breathwork, as it is a complete and independent practice, and is fully effective in cultivating serenity.
3. MEDITATION
There are many different types of meditation, mostly falling under the categories of guided and unguided (or silent) meditations. There is not a universally accepted or “best” method, but there are components to meditation that are consistent across practices. They include:
Focused attention
Breath awareness
Quiet and comfortable setting
Attitude of non-judgment or "observer"
Guided meditations are powerful tools for fostering intentional stillness. Many apps and online resources offer guided sessions specifically designed for nighttime relaxation. These meditations often incorporate soothing music and calming narratives that help ease the mind into a state of tranquility. Consider setting aside 20 minutes each night for the LIFE IN FOCUS' guided meditation (below). This practice can help you release the day's stress and prepare your mind for restful sleep. Also, this particular meditation is not limited to evenings, as many have incorporated it into their mornings or afternoons reporting feeling calm and rejuvenated afterward.
Adding essential oils (aromatherapy) can help maximize the experience. Lavender, chamomile, or sandalwood essential oils can promote calm when used responsibly.
4. HEALING SOUNDS
Centuries ago, people understood that sounds have the potential to create calm and serenity. The ancient Greeks used music as a treatment for mental disorders, and believed in its healing benefits to the body, as did the ancient Egyptians, Aborigines in Australia and Tibetan monks. Gregorian chants, used in Christian liturgy, uses the solfeggio frequencies, which was believed to lift chanters and listeners to a higher realm of consciousness and enlightenment. This is one of the reasons why the use of sound therapy instruments such as bowls and gongs can be so instantly calming and relaxing, helping the body return to the nourishing state that is the opposite of the “fight or flight” mode triggered by stress.
Incorporating healing sounds into your nighttime routine can also promote intentional stillness. The gentle sounds of rain, ocean waves, or rustling leaves can create a serene atmosphere that encourages relaxation. You can find various playlists or apps that offer nature sounds specifically designed for sleep. Experiment with different sounds to discover which ones resonate with you and help you achieve a state of calm.
Below you will find a one-minute YouTube (Rogers Research Global) video link to the calming and restorative sounds of the ocean under a moonlit sky. Listen, watch and feel your tension melt away.
5. JOURNALING
Journaling is a powerful way to process thoughts and emotions before bed. By writing down your thoughts, you can clear your mind and create space for intentional stillness. Also, get into the habit of spending a few minutes before bed to empty your mental “inbox.” Consider keeping your journal by your bedside and dedicating time each night to reflect on your day, express gratitude, and/or jot down any lingering thoughts.
It is strongly advised that you write down tomorrow’s important tasks so they’re captured in a safe holding place instead of swirling in your mind. This simple step closes the mental tabs of running to-dos, making it easier to release the day and invite rest. Complete your day either within the pages of your journal or, perhaps, a separate planner or organizational system.
The benefits of capturing your thoughts, dreams, circumstances, and concerns in writing are innumerable.
Getting into a regular journaling practice is a self-honoring gift that has long-lasting benefits. Primarily, it serves to provide a safe space and opportunity to mindfully connect with yourself and momentarily press the pause button on your life. And who doesn't need that?
THE BENEFITs PACKAGE
In a world filled with distractions and constant stimulation, the practice of intentional stillness offers a pathway to inner peace and tranquility, especially at night. By understanding the neurobiology behind this practice and incorporating techniques such as yoga, mindful movement and breathing, guided meditation, sound healing, and journaling, you can cultivate a calming nighttime routine that promotes restful sleep and emotional and physical well-being. This may just be the best gift you offer yourself! The benefits include improved sleep quality, stress management, emotional well-being, focus, resilience, energy and immune functioning.
These recommendations are not a one-size-fits-all. It is important that you get to know you! Each person's nervous system is shaped by genetics, environment and one's personal experiences so not all self-care and stillness practices are going to be suitable for all minds, brains and bodies.
Creating your signature self-care protocol will deliver exorbitant results, both to your mental well-being as well as your physical health. To achieve results, you do not need to use every strategy, every night.
Instead, choose a few that resonate and experiment with what best supports your nervous system’s transition from day to night, from performing as a human DO-ing to deeply connecting with what and who you truly are- a human BE-ing. This is your time & personal invitation to to restore, renew, and begin again.
Almost everything will work again if you unplug it for a few minutes...including you. -Anne Lamott
Disclaimer
The information presented in this blog is intended for general knowledge and is not a substitute for medical/health or professional advice or treatment. As with most things in life, there isn't a magic pill or "cure-all" but there are strategies to help regain control of your life.
References
Boston University. "Yoga May Elevate Brain GABA Levels, Suggesting Possible Treatment For Depression." ScienceDaily, 22 May 2007
Moszeik, E.N., von Oertzen, T. & Renner, KH. Effectiveness of a short Yoga Nidra meditation on stress, sleep, and well-being in a large and diverse sample. Curr Psychol41, 5272–5286 (2020).
Saper CB, Fuller PM. Wake-sleep circuitry: an overview. Curr Opin Neurobiol. 2017 Jun;44:186-192. doi: 10.1016/j.conb.2017.03.021. Epub 2017 May 31.
About Dr. Rogers
Dr. Marie T. Rogers is a psychologist, consultant, podcaster, certified yoga instructor, author, and creator of guided journals and notebooks that inspire reflection, growth, and intentional living.
Dr. Rogers' publications include LIFE in FOCUS: A Self-Discovery Journal for Powerful Transformation, POWERFUL MANIFESTATION: Bringing Your Vision to Life through Intention-Setting, Gratitude and Self-Reflection, and FLOWING INTO THE GRATITUDE ZONE: My Daily Journaling Practice—each designed to foster mindfulness, emotional clarity, and inner peace through self-guided inquiry and gratitude.
In addition to her transformative journals, she has created versatile companion notebooks: I CAN LEARN ANYTHING: My Study Notebook for Capturing Course Content, supporting active learners and CAPTURING CREATIVITY: One Idea at a Time, and IDEAS, INSPIRATIONS, INSIGHTS: My Notebook for Capturing Creativity, both designed to hold space for spontaneous brilliance and reflection.
Dr. Rogers hosts the LIFE in FOCUS podcast where she talks about all things neuroscience, mental health, executive functioning, psychoneuroimmunology (otherwise known as the mind-body connection and the role stress plays), mindfulness, and basically how to live your best, most successful, most energized and healthiest life.
Comments