When your mind is busy, your body can stay on alert, which makes it harder to fall asleep. A short, repeatable wind-down routine can help you switch off.
Try these habits first
- Write down tomorrow’s worries on paper before bed.
- Try slow breathing: in for 4, out for 6.
- Keep screens away for the last 30 to 60 minutes before bed.
Things that may help
These are the kinds of products people often use for this. They can make good habits easier, but they are not a cure.
- A notebook or sleep journal for a nightly brain dump
- A weighted blanket
- A lavender diffuser or pillow spray
- Caffeine-free herbal tea
Product names link to Amazon search results in the country you choose above, so you can compare options and read reviews yourself. We don’t currently earn anything from these links, and they aren’t recommendations of a specific product. If that changes, we will say so here.
Worth knowing: weighted blankets are not suitable for everyone, including young children and some people with breathing or circulation problems, so follow the manufacturer’s guidance. Essential oils can irritate skin or airways and may not be suitable in pregnancy or around pets. Herbal products can interact with medicines, so ask a pharmacist if you take medication, are pregnant or are breastfeeding.
Go deeper
Read our full guide to stress and racing thoughts for the reasons behind these tips.
More sleep solutions
Not sure this is your main issue? Take the 3-minute Sleep Quiz, or browse all sleep solutions: Light, Noise, Room temperature, Digestion and reflux, Snoring and breathing.
If sleep problems happen most nights for three months or more, or they affect your mood, health or daily life, please speak to your GP or another healthcare professional. The information here is general and is not medical advice.