Can’t Sleep Because Your Mind Won’t Stop? 5 Gentle Things to Try
For nights when the day’s worries replay the moment your head hits the pillow.
Things that felt small during a busy day can feel huge once you are alone at night. Here are a few small things to try on those nights.
1. Move your thoughts onto paper
List everything that is on your mind. Add “I’ll think about this tomorrow,” and close the notebook. That alone can mark an ending to the day.
2. Dim your screen
If you use your phone, lower the brightness and switch on night mode. Choose something you can watch without thinking, rather than news or social media.
3. Breathe out slowly
Breathe in for a count of four, and out slowly for six to eight. Making the out-breath longer can help your body settle.
4. Stop trying so hard to sleep
The harder you try to fall asleep, the more awake you can feel. Telling yourself “resting here is enough” can take the pressure off.
5. Get light in the morning
One of the best things you can do for your night happens in the morning. Open the curtains and let the daylight in when you wake up.