You've woken up at 4 AM for the third night in a row, your mind already racing through tomorrow's to-do list, replaying yesterday's conversations, and worrying about next month's deadlines. Sound familiar? Most advice about sleep hygiene tells you to "just relax" or "clear your mind"—which feels impossible when your brain has other plans.

Here's what actually helps: stop fighting your thoughts. I know that sounds counterintuitive, but trying to force yourself not to think is like trying not to think about a pink elephant. Instead, give your thoughts somewhere to go.

The 3-2-1 Method

When you wake up anxious, try this simple practice:

Keep a small notebook or notes app beside your bed. When you wake up with racing thoughts, spend exactly 3 minutes writing down everything that's on your mind. No filtering, no organizing—just dump it all out. Then close the notebook or lock your phone.

Take 2 slow breaths, focusing on making your exhale longer than your inhale. That signals your nervous system to shift into rest mode.

Allow yourself 1 more thought before sleep—something neutral or pleasant. Not forced gratitude or toxic positivity, just something simple: "The coffee I'm having tomorrow," "That soft sweater I like," "My favorite song."

This isn't a cure-all. Some nights you'll still lie awake. Some weeks will be harder than others. But giving your thoughts a place to land often eases the pressure valve just enough to let sleep creep back in.

The goal isn't perfect sleep every night—it's having a tool that works often enough to make a difference. Progress, not perfection.

#wellness #sleep #anxiety #mindfulness