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Give worries an earlier slot
A racing mind at midnight is often the day's unfinished thinking arriving late. One habit is to give it an earlier slot. Well before bed, take ten minutes to write down what is on your mind, with one small next step for each item.
It will not empty your head, but it can stop the same few thoughts going round once the light is out.
Let the body lead
If your thoughts still race, move your attention from your head to your body. Breathe slowly without forcing it, with a long breath out. Then loosely notice where you are holding tension. This can turn the volume down a little.
Forcing sleep tends to backfire, so use these to make lying awake feel less like a fight.
If low mood or constant anxiety is behind your bad nights, raise it with a clinician. The habits here are general support and are not care for a specific condition.
The free 1-page Sleep Reset guide has a section on taking the pressure off at night. It is the fourth of its five foundations.
FAQ
- Does writing worries down help?
- Many people find that a short worry slot earlier in the evening leaves fewer loose thoughts to snag on once the light is out.