When worry keeps you awake

Many people come to therapy because of what happens at 2 a.m.: the mind replays the day, rehearses tomorrow and will not switch off (sample note).

Three things often help a little. Keep a notebook by the bed and write the worry down, with one next step, so it does not have to stay in your head. If you are awake for more than about twenty minutes, get up and do something dull in dim light until you feel sleepy. And keep the same getting-up time, even after a bad night.

If worry is keeping you awake most nights for weeks, talk to your doctor or a therapist. This note is general information, not advice for your situation.