You've been awake since 2 AM, thoughts spinning about tomorrow's presentation. The usual advice—deep breathing, meditation apps, warm milk—just makes you more frustrated because it's not working and now you're anxious about being anxious.

Here's what actually helps when your brain won't shut off:

Stop fighting it. The harder you try to force sleep, the more alert you become. Your body reads effort as "something important is happening" and releases cortisol. Instead, tell yourself it's okay to be awake. You're just resting with your eyes closed. The pressure drops immediately.

Get genuinely uncomfortable. If you're still wound up after 20 minutes, leave your bed. Sit on a hard chair in dim light. No phone, no book—just sit there being bored. Your bed should only mean sleep, and boredom makes sleep suddenly appealing.

Write it down, then close the book. Keep a notebook by your bed. When worries loop, write them in complete sentences. "I'm worried I'll forget the third slide." "I think Sarah was upset about my comment." The act of writing moves thoughts from your working memory to external storage. Your brain can let go because the information is saved.

Cool down physically. Anxiety raises your core temperature. Stick one foot out from under the covers. Run cool water over your wrists. A slightly cool room (around 65°F/18°C) helps your body recognize it's time to power down.

Tomorrow will happen either way. Whether you sleep eight hours or three, tomorrow comes. You've functioned on less sleep before. You'll be tired, but tired you has handled hard things. This realization often lets sleep arrive precisely because you've stopped demanding it.

One sleepless night won't ruin you. Several nights of fighting with yourself about it might.

#wellness #sleep #anxiety #selfcare