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Can't switch off? Stress, racing thoughts and sleep

Practical ways to quieten a busy mind at night, and when to get help.

Lying in bed replaying the day, or running through tomorrow's to-do list, is one of the most common reasons people can't sleep. The good news: a few simple routines help a lot.

Park your worries before bed

Earlier in the evening, take ten minutes to write down what's on your mind and one next step for each. When it pops up again at midnight, you can tell yourself it's handled until morning.

Slow your breathing

Long, slow out-breaths help your body settle. Try the 4-7-8 breathing guide: in for 4, hold for 7, out for 8, four rounds.

Give your mind something dull to hold

Steady background sound like brown noise or rain gives your attention something neutral to rest on.

Don't fight it in bed

If you've been awake for a while and you're getting frustrated, get up, keep the lights low and do something boring until you feel sleepy. Lying there trying harder usually makes it worse.

Some people find pressure calming

Weighted blankets are popular for this. The research is mixed but interesting — see do weighted blankets actually work?

When to get help

If stress or worry is keeping you up most nights, or your mood is low, talk to your GP. Sleep and mental health affect each other, and there's good help available. If you're in crisis, call Lifeline on 13 11 14.

Sources

• Mood and sleep — Better Health Channel
• Good sleep habits — Sleep Health Foundation

General information only, not medical advice. If poor sleep is ongoing, talk to your GP.