The problem: your mind replays the whole day the moment the lights go off, and sleep will not come. The fix is to give those thoughts a place to go before bed. Keep a notebook near your bed and answer three questions, in two or three short lines each:
The three questions
- Question 1What went well today, even in a small way?
- Question 2What is still on my mind, and can it wait until tomorrow?
- Question 3What is the one thing I will do first tomorrow?
Then close the book. Writing a worry down does not solve it, but it tells your brain the thought is stored safely, so it stops repeating it all night.
Try the three questions tonight
Five quiet minutes before bed, three short questions, then close the book.
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