You got through the whole day. Work, errands, conversations. And when you finally lie down, your mind decides that now is the moment to think about everything that could go wrong.
You are not the only one. At night there is nothing to distract us, so the thoughts we ignored all day arrive at once.
Before you lie down
- Write down whatever is on your mind, and next to each thing one small next step. Leave the paper outside the bedroom.
- Dim the lights an hour before. Your body understands that night is coming.
- Keep your phone away from the bed, if you can.
When the thoughts start
- Breathe slowly: in for 4, hold for 4, out for 6. A longer out-breath tells the body it is safe.
- Tell yourself: "I will think about this tomorrow at 10." Thoughts settle when they know their turn will come.
- If many minutes pass, get up for a while. Sit somewhere with low light and calm music, and go back when you feel sleepy.
Night makes fears bigger. Morning usually returns them to their normal size.
If it happens often
If sleeplessness and worry last for weeks, it is worth talking to a doctor or a psychologist. And if one night becomes too heavy, 10306 in Greece answers at night too.