When aches have been disturbing your sleep for a while, it’s natural to start worrying about the night ahead. Will I sleep tonight? How will I cope tomorrow? Those thoughts are completely understandable, but they can make it harder to drift off.

The worry cycle

Sleep researchers describe a cycle many people recognise. Worry about sleep makes your body more alert. Being more alert makes it harder to fall asleep. Then not sleeping adds to the worry. You may also start noticing every twinge or sound more, because your mind is on the lookout for anything that might keep you awake.

Trying hard can backfire

Sleep is one of the few things that gets harder the more you try. Instead of trying to force sleep, many people find it helps to aim simply for rest. Lying comfortably and letting your body relax is still good for you, even if sleep takes a while.

Getting worries out of your head

Writing things down can help. In one study, people who spent five minutes writing a to-do list for the next few days before bed fell asleep faster than people who wrote about what they’d already done. The more detailed the list, the faster they fell asleep.

You could also try setting aside 10 minutes earlier in the evening, well before bed, to note down any worries and one next step for each.

Being kind to yourself about sleep

One bad night doesn’t mean the next will be the same. Reminding yourself that your body will catch up, and that a tired day is manageable, can take some of the pressure off.

Something to try this week

Before bed each night, spend five minutes writing a to-do list for the next day or two. Then put it aside and start your wind-down.

What to take away

• Worrying about sleep can make your body more alert.
• Aiming for rest rather than forcing sleep takes the pressure off.
• Writing a to-do list before bed is linked with falling asleep faster.
• One bad night doesn’t decide the next.

‍