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🕰️ Schedule worry-time: Designate time before bedtime (at least 1-2 hours beforehand so it’s not still fresh on your mind) to allow yourself to identify, focus on, problem-solve and maybe journal about any worries or repeated thoughts. When you catch yourself worrying at bedtime, remind yourself you have already engaged with these thoughts and will focus on them at your next “worry-time”. 📚 If at first you don’t succeed: The more you try to sleep, the less likely you are to fall asleep. If after 20 minutes you haven’t fallen asleep: leave your sleep space (bed, bedroom) engage in a calming low-stim activity (that doesn’t involve electronics) outside of your bedroom when signs of sleepiness do arrive, go back into bed. repeat as needed
🌟 Weight for it: I’m a big fan of using a weighted blanket when my mind and body feel antsy. I don’t use it every night, just the nights when nothing else seems to work. A weighted blanket provides an even distribution of deep pressure to the body, which can induce relaxation. OT research has shown using a weighted blanket can improve sleep (note: research is for adults, is still being trialed for children). 🏃🏽♀️ Last but not least: Yep, exercise. Physical activity during the daytime can help you sleep better at night.
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