Put unfinished thoughts on paper
If tomorrow's tasks keep appearing at bedtime, set aside quiet time earlier to write down what is on your mind and one small next step. It is a simple way to organise your thoughts. You do not have to solve every problem tonight.
There is no need to test whether you have successfully relaxed. Read a few pages, listen to gentle music or sit quietly. Choose something comfortable and easy to keep doing.
Reference: NHS Every Mind Matters: managing worries and bedtime habits
Choose two small steps to start
A consistent rhythm is easier to maintain than trying every technique in one night.
- Try to get up at a consistent time each day to give the day a clear beginning.
- Go to bed when sleepy, rather than lying down much earlier because you fear getting too little sleep.
- Notice whether afternoon or evening coffee, strong tea and other caffeinated drinks affect you.
- Do not use alcohol to induce sleep; it can make the later part of the night more fragmented.
- Keep your bedroom quiet, fairly dark and at a comfortable temperature. Reduce bedtime activities that leave you increasingly alert.
References: NHS: insomnia symptoms, everyday care and getting help · US NIH: healthy sleep and alcohol's effects
Aim to feel a little more comfortable
Relaxing before bed might mean breathing slowly, easing tense muscles or enjoying quiet time alone. It need not become a task you must complete in order to fall asleep.
If you enjoy being cared for, you can also explore a scalp-cleansing and relaxation experience. Comfort varies from person to person, so choose according to your preferences and how your body feels.
Reference: US NIH: treatments for insomnia
Still struggling to sleep after making changes?
Persistent insomnia does not mean you have failed. Alongside daily habits, professional approaches can help. The next article introduces CBT-I and how to find suitable support.
Reference: American Academy of Sleep Medicine: guidelines for treating chronic insomnia in adults