When your brain won't switch off at night
Racing thoughts, broken sleep and tired days.
Sleep and stress often affect each other. When there is a lot on your mind, getting to sleep and staying asleep can be harder.
What this can feel like
The day catches up with you as soon as the lights go off, or you wake in the night and your mind starts working again.
Things you might notice
- Difficulty switching off at bedtime
- Waking in the night, or earlier than you want to
- Racing thoughts, planning or replaying
- Feeling tired and irritable the next day
Things that may help
- A fairly regular sleep and wake time, including around shifts where you can
- A wind-down period before bed
- Reducing caffeine later in the day
- Putting your phone and screens away before you settle
- Writing down thoughts or tomorrow's tasks so they are out of your head
- Noting three ordinary things that went OK today, if that feels useful
- A calm breathing or grounding exercise
When to get more support
If sleep problems last for months or are affecting daily life, speak to a GP.
General wellbeing information — not a diagnosis or treatment.