When your thoughts race before sleep

Thoughts you were too busy to notice during the day may return at night. Instead of solving every problem overnight, separate what is on your mind now from what can wait until tomorrow. Start without adding another demand to sleep perfectly.

Three things to reflect on

1. Write down one thought that keeps coming back. Noticing and recording it is enough, even without a solution.
2. If there is something you can actually do tomorrow, record what and when. You can leave questions unresolved when you cannot address them now.
3. Keep sleep notes focused on approximate times and daytime effects. If exact numbers increase tension, record less and talk about that pressure.

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General information source: NHLBI · Insomnia · Editorial standards · 2026-10-20