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Confidence / Stopping Overthinking / Lesson 37
LESSON 37 · STOPPING OVERTHINKING

Protect Your Sleep

Thirty-two easy ways to protect your sleep, because a rested brain worries far less.

Sleep is the best calm pill. Guard it like gold.

40 tipsEasy things to say7-day plan
Start with tip 1
Jump to the 7-day plan

40 tips that really help

These ideas come from Chatter (Ethan Kross), Don’t Believe Everything You Think (Joseph Nguyen), The Untethered Soul (Michael Singer), and everyday practice. Pick one tip and try it today.

Photo for the tip: Sleep is the best calm pill
TIP 1

Sleep is the best calm pill

When you are tired, the brain’s emotional centres react more strongly and the calm-thinking areas work less well. Matthew Walker’s research summarised in Why We Sleep links poor sleep with higher anxiety. A rested brain loops less.

TRY THIS
Set a bedtime tonight that gives you 7 to 9 hours.
Photo for the tip: Keep a regular schedule
TIP 2

Keep a regular schedule

Same bed and wake time, even on weekends.

TRY THIS
Choose both times.
Photo for the tip: Get morning light
TIP 3

Get morning light

Daylight helps set your body clock.

TRY THIS
Go outside early.
Photo for the tip: Move during the day
TIP 4

Move during the day

Exercise supports sleep.

TRY THIS
Walk.
Photo for the tip: Limit caffeine after noon
TIP 5

Limit caffeine after noon

It lingers.

TRY THIS
Switch to decaf.
Photo for the tip: Limit alcohol
TIP 6

Limit alcohol

It fragments sleep.

TRY THIS
Skip it tonight.
Photo for the tip: Eat dinner earlier
TIP 7

Eat dinner earlier

Heavy late meals disturb sleep.

TRY THIS
Eat sooner.
Photo for the tip: Create a wind-down hour
TIP 8

Create a wind-down hour

Dim lights, quiet activities.

TRY THIS
Plan it.
Photo for the tip: Turn off screens
TIP 9

Turn off screens

Blue light and content stimulate.

TRY THIS
Stop an hour early.
Photo for the tip: Keep the room cool
TIP 10

Keep the room cool

Around 16-19°C suits many.

TRY THIS
Adjust.
Photo for the tip: Keep it dark
TIP 11

Keep it dark

Blackout curtains or a mask.

TRY THIS
Block light.
Photo for the tip: Keep it quiet
TIP 12

Keep it quiet

Earplugs or white noise.

TRY THIS
Try.
Photo for the tip: Use the bed for sleep
TIP 13

Use the bed for sleep

Not for work.

TRY THIS
Move tasks.
Photo for the tip: Write worries earlier
TIP 14

Write worries earlier

A pad before bed.

TRY THIS
Dump.
Photo for the tip: Take a warm shower
TIP 15

Take a warm shower

The cool-down helps sleep.

TRY THIS
Try it.
Photo for the tip: Read something calm
TIP 16

Read something calm

Paper book, gentle.

TRY THIS
Pick one.
Photo for the tip: Try breathing or body scan
TIP 17

Try breathing or body scan

Calms the body.

TRY THIS
Do ten minutes.
Photo for the tip: Get up if awake too long
TIP 18

Get up if awake too long

Do something quiet.

TRY THIS
Prepare.
Photo for the tip: Avoid clock-watching
TIP 19

Avoid clock-watching

Turn the clock away.

TRY THIS
Do it.
Photo for the tip: Scene: after a bad night
TIP 20

Scene: after a bad night

Be gentle, keep the routine, avoid big decisions.

TRY THIS
Go easy.
Photo for the tip: Scene: shift work
TIP 21

Scene: shift work

Protect a dark sleep window.

TRY THIS
Use curtains.
Photo for the tip: Scene: new parents
TIP 22

Scene: new parents

Sleep when baby sleeps when you can.

TRY THIS
Ask for help.
Photo for the tip: Scene: travelling
TIP 23

Scene: travelling

Use light and routines.

TRY THIS
Adjust.
Photo for the tip: Scene: stressful week
TIP 24

Scene: stressful week

Prioritise sleep over extra work.

TRY THIS
Cut a task.
Photo for the tip: Scene: teenagers
TIP 25

Scene: teenagers

Need more sleep.

TRY THIS
Support routines.
Photo for the tip: Scene: older adults
TIP 26

Scene: older adults

Sleep may be lighter; keep routines.

TRY THIS
Stay active.
Photo for the tip: Scene: noisy neighbours
TIP 27

Scene: noisy neighbours

Use white noise.

TRY THIS
Try.
Photo for the tip: Scene: hot weather
TIP 28

Scene: hot weather

Use fans, light bedding.

TRY THIS
Cool the room.
Photo for the tip: Scene: cold weather
TIP 29

Scene: cold weather

Warm socks.

TRY THIS
Layer.
Photo for the tip: Don't force sleep
TIP 30

Don't force sleep

Trying too hard keeps you awake.

TRY THIS
Relax into rest.
Photo for the tip: Don't panic about one night
TIP 31

Don't panic about one night

The body adapts.

TRY THIS
Stay calm.
Photo for the tip: Don't rely on sleeping pills long-term
TIP 32

Don't rely on sleeping pills long-term

Talk to a doctor.

TRY THIS
Ask.
Photo for the tip: Know the signs of sleep disorders
TIP 33

Know the signs of sleep disorders

Loud snoring, gasping, severe daytime sleepiness need medical advice.

TRY THIS
See a doctor.
Photo for the tip: Try CBT-I
TIP 34

Try CBT-I

Cognitive behavioural therapy for insomnia is effective.

TRY THIS
Search programmes.
Photo for the tip: Track your sleep
TIP 35

Track your sleep

A simple diary.

TRY THIS
Log.
Photo for the tip: Notice benefits
TIP 36

Notice benefits

Calmer thinking.

TRY THIS
Record.
Photo for the tip: Be patient
TIP 37

Be patient

It takes weeks.

TRY THIS
Keep going.
Photo for the tip: Seek help
TIP 38

Seek help

Persistent insomnia deserves care.

TRY THIS
Book.
Photo for the tip: Celebrate
TIP 39

Celebrate

Each good night counts.

TRY THIS
Smile.
Photo for the tip: Close with rest
TIP 40

Close with rest

Say, “Rest is productive.”

TRY THIS
Write it.

Easy things to say

When you are stuck, pick one of these. They work in many everyday situations.

PLAN

“I will go to bed at ten.”

WIND

“I will start winding down now.”

SWITCH

“I will put my phone away.”

BREATHE

“I will breathe slowly in bed.”

THANK

“Thank you, body, for resting.”

CLOSE

“I slept well.”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Keep a regular time
DAY 2
Wind down for an hour
DAY 3
Dim the lights
DAY 4
Put screens away
DAY 5
Keep your room cool and dark
DAY 6
Skip late caffeine
DAY 7
Breathe in bed

Further reading

  • Chatter (Ethan Kross)
  • Don’t Believe Everything You Think (Joseph Nguyen)
  • The Untethered Soul (Michael Singer)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

← All Stopping Overthinking lessons
Next lesson: Limit News and Scrolling →

More lessons in “Stopping Overthinking”

Keep going. Small steps every day make a big change.

← Previous: Move Your Body, Quiet Your MindNext: Limit News and Scrolling →

  1. What Overthinking Really Is
  2. Problem Solving or Spinning? The Test
  3. Know Your Personal Triggers
  4. The Late-Night Thinking Trap
  5. Why Your Brain Replays Bad Moments
  6. The Cost of Too Much Thinking
  7. Notice the Body Signs of a Spiral
  8. Name Your Inner Critic
  9. Ask "Is It True?"
  10. Spot the Thinking Traps
  11. Talk to Yourself Like a Friend
  12. Use Your Own Name in Self-Talk
  13. Write a Kinder Version of the Thought
  14. Stop Mind-Reading What Others Think
  15. Name Five Things You Can See
  16. Cold Water on Your Face
  17. Say "Stop" and Change the Channel
  18. The Long-Exhale Breath
  19. Stand Up and Move
  20. Count Back From One Hundred by Sevens
  21. Listen to One Song
  22. The Five-Minute Worry Window
  23. Write It Down and Close the Book
  24. Sort Worries: Can I Act on This?
  25. Make a Small Plan, Then Let Go
  26. Keep a Worry Notebook by Your Bed
  27. Zoom Out: Will This Matter in a Year?
  28. Share a Worry With a Friend
  29. Stop Replaying Embarrassing Moments
  30. Forgive Your Past Self
  31. Stop Rehearsing Arguments
  32. Decide Faster on Small Things
  33. Done Beats Perfect
  34. Make Peace With Not Knowing
  35. Ten Minutes of Quiet Each Day
  36. Move Your Body, Quiet Your Mind
  37. Protect Your Sleep
  38. Limit News and Scrolling
  39. Spend Time in Nature
  40. Be Here Now: Simple Mindfulness
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