Worry time before bed
Many people sleep badly or wake up at night because their mind starts going over work, money or relationships. Worry time is a method used in treating insomnia in which you set aside a time of its own for worries during the day. Once they've been dealt with, it's easier not to get caught up in them at night.
You will need
- A notebook and pen
- 15 minutes in the early evening
- A quiet place other than your bed
- A timer
Steps
Set a fixed time
Choose the same 15-minute slot every day, for example at 19:00, at least 1–2 hours before bed.
Write down your worries
Separate what can be solved
Plan a small next step
Let go of the rest
Move on to winding down
Follow the plan at night
Keep going for two weeks
Get help if needed
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