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Can’t sleep from worry tonight

Get the worry out of your head and onto paper, then give your body a way to settle.

18 items · 5 sections · wellbeing, sleep, mental-health, anxiety

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Get it out of your head (4)

  • Write down what is worrying youEven a messy list helps.
  • Next to each, write one small thing you can do tomorrow
  • Write: "I will think about this at 10 am tomorrow"
  • Put the page away from the bed

Calm your body (4)

  • Breathe in for 4, hold for 4, out for 6, for 5 minutes
  • Relax your muscles from toes to face, one at a time
  • Keep the room cool, dark and quiet
  • Switch off screens and the news

If you are still awake after 20 minutes (4)

  • Get up and sit in dim light
  • Do something quiet: read a few pages, listen to calm sound
  • Go back to bed when you feel sleepy
  • Do not check the clock

Tomorrow (4)

  • Move your body in daylight
  • Cut caffeine after midday
  • Keep a steady wake-up time
  • Talk to someone you trust about what is bothering you

When to get help (2)

  • Worry keeps you up for more than 2 weeks
  • You feel hopeless: talk to a doctor, or call a helpline (US 988, India Tele-MANAS 14416, others: findahelpline.com)

Written from www.nhs.uk

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