When You Can’t Switch Off at Night

When You Can’t Switch Off at Night.pdf

Download PDF • 132KB

Practical ideas for easing night-time worry and improving rest

Many people find that worry grows stronger at night. When the day is quiet and there are fewer distractions, thoughts can go round in circles and sleep feels out of reach.

This guide offers calm, practical ways to help your mind and body unwind before bed.

• Understand what’s happening

  • Night-time worry is common. The brain tries to make sense of the day or plan for tomorrow, but instead keeps you awake. Remind yourself that thinking harder won’t solve problems at midnight. It’s safe to rest and return to them in the morning.

• Create a winding-down routine

  • Give your body clear signals that bedtime is coming. Dim lights, switch off screens, and do something relaxing for 20–30 minutes — reading, gentle music, or light stretching. A regular routine helps your body recognise when it’s time to sleep.

• Slow your breathing

  • When you can’t sleep, focus on the rhythm of your breath. Inhale through the nose for four, exhale through the mouth for six. Slow breathing lowers heart rate and helps your body believe it’s safe to rest.

• Write thoughts down

  • If your mind keeps returning to the same worries, write them on paper. Seeing them in front of you can make them feel smaller and easier to handle. Tell yourself: “I’ll think about this tomorrow.” Then set the list aside.

• Focus on comfort, not sleep

  • Instead of forcing sleep, aim to rest. Get comfortable, breathe steadily, and notice small sensations — the feel of the pillow, the sound of the room. The less you chase sleep, the more likely it is to come.

• Avoid long periods of lying awake

  • If you’ve been awake more than 20 minutes, get up and do something calming in low light, such as reading or making a warm drink. Return to bed only when you feel drowsy. This trains your mind to link bed with rest, not frustration.

• Keep steady routines by day

  • Daytime habits affect night-time rest. Try to get morning daylight, stay active, and keep meal and sleep times regular. Avoid too much caffeine or alcohol, as both can disturb sleep later.

• Reflection questions

  • What tends to keep me awake most often?

  • What helps me unwind before bed?

  • What could I change in my evening routine to make rest easier?

• If sleepless nights continue

  • If you often struggle to sleep or feel exhausted during the day, speak to your GP or a counsellor. Talking through stress or low mood can improve sleep naturally.

• You’re not alone

  • Difficulty sleeping is common, especially during times of worry or change. With small daily adjustments and patience, your mind and body can learn to rest again.

If you’d like to explore how professional support can help with emotional wellbeing in later life, click to visit the Counselling for Older People page.