How to Switch Off, Sleep Better & Stop Overthinking

Precision PT Podcast – Episode 44

In this episode of the Precision PT Podcast, Kyle is joined by hypnotherapist and mindset coach Tom Price for a conversation that will resonate with anyone whose mind feels constantly switched on.

This episode dives into chronic stress, overthinking, burnout, poor sleep, and why so many people feel physically exhausted but mentally unable to relax.

Tom spent over 20 years in the corporate world before making a complete career shift into hypnotherapy, where he now helps people manage anxiety, stress, confidence issues, and negative thought patterns.

Why So Many People Struggle to Switch Off

Most people don’t struggle with working hard.

They struggle with stopping.

Tom explains that many high-performing people become trapped in a cycle where work gradually starts replacing the habits that keep them balanced.

Training gets skipped.
Sleep becomes broken.
Social plans feel draining.
Even when there is free time, the energy is gone.

This is often how burnout starts.

Not through one dramatic moment, but through slowly losing the things that normally keep you well.

Tom’s Own Burnout Experience

During his time in the corporate IT world, Tom worked in fast-paced environments supporting major projects, tenders, and sales teams.

Long periods of pressure meant seven-day work weeks, constant deadlines, and little separation between work and personal life.

Over time, he noticed:

• Loss of motivation to exercise

• Low energy levels

• Poor sleep

• Increased anxiety

• Feeling disconnected socially

• Constant mental pressure

Eventually, he realised something had to change.

That experience ultimately led him to retrain and move into mindset coaching and hypnotherapy full time.

What Hypnotherapy Actually Is

Many people associate hypnotherapy with stage shows or entertainment.

Tom explains that real hypnotherapy is nothing like that.

It is a combination of:

• Talking therapy

• Guided relaxation

• Focused mental states

• Changing negative subconscious patterns

He describes hypnosis as a natural state of focused attention — similar to driving a familiar route on autopilot.

You are still aware.
Still in control.
But more mentally receptive to positive change.

This can be especially effective for:

• Stress

• Anxiety

• Confidence

• Overthinking

• Public speaking nerves

• Fears and phobias

• Habit change

Why You’re Tired But Still Can’t Sleep

One of the most powerful parts of the episode is Tom’s explanation of why people can feel exhausted but still unable to sleep.

When stress levels stay high, the brain shifts into protection mode.

Even though the body is tired, the mind remains alert.

Tom explains that the brain interprets high stress as potential danger, so instead of switching off, it keeps scanning for problems.

That can lead to:

• Racing thoughts at night

• Waking during sleep

• Feeling on edge

• Replaying conversations

• Worrying about tomorrow

• Broken recovery

It’s not always a lack of tiredness.

Sometimes it’s a lack of safety.

Practical Ways to Reduce Overthinking

Tom shares several simple tools that can make a real difference when used consistently.

1. Keep a Regular Bedtime Routine

Going to bed at the same time each night helps train the brain to expect sleep.

Consistency matters more than perfection.

2. Reduce Screen Time Before Bed

Phones and scrolling keep the brain stimulated, delay melatonin release, and often increase stress or comparison thinking.

3. Read for 20 Minutes

Reading gives the brain one calm focus point and helps shift attention away from stress.

4. Journal What Went Well

Each evening, write down small positive moments from the day.

Examples:

• Good gym session

• Nice walk

• Good conversation

• Nice coffee

• Someone made you laugh

This trains the brain to notice more positives.

5. Brain Dump Before Bed

If your head is full, write everything down.

Tasks. Worries. Ideas. Problems.

Getting thoughts onto paper helps remove mental clutter.

6. Box Breathing

Try:

• Inhale 4 seconds

• Hold 4 seconds

• Exhale 4 seconds

• Hold 4 seconds

Repeat for a few minutes.

This helps calm the nervous system quickly.

Driven vs Burnt Out

Kyle asks a great question in the episode:

Where is the line between being ambitious and heading for burnout?

Tom explains that often the difference comes down to alignment.

When you are working toward something meaningful, you usually have greater capacity to handle stress.

But boundaries still matter.

Without boundaries:

• Work spills into evenings

• Recovery disappears

• Rest feels guilty

• Stress becomes constant

Even goals you care about still require structure.

One of the Biggest Lessons from the Episode

When people stop doing positive activities, resilience drops.

Exercise.
Seeing friends.
Walking outdoors.
Sport.
Hobbies.
Fun.

These are not luxuries.

They are part of staying mentally strong.

Many people wait until they feel better before doing them.

Often, doing them is what helps you feel better.

Final Thoughts

This episode is a reminder that stress doesn’t always look dramatic.

Sometimes it looks like:

• Being snappy

• Feeling tired all the time

• Avoiding people

• Losing motivation

• Struggling to sleep

• Constantly thinking

The good news is these patterns can change.

With the right habits, repetition, and support, people can regain control of their energy and mind.

Key Takeaways

• Burnout often builds slowly

• Overthinking is usually stress-driven

• Tiredness doesn’t always equal readiness for sleep

• Journaling and brain dumping can help massively

• Positive daily habits build resilience

• Boundaries protect performance

• Consistency beats quick fixes

Final Thought

If you constantly feel “on,” mentally drained, or unable to switch off, this episode will likely hit home.

🎙️ Listen to the full Precision PT Podcast Episode 44 with Tom Price now.