Tip #1: Creating a Regimen and Sticking to It
Establish firm go-to-sleep and wake-up times. How many hours of sleep make you feel like a functional human? Once you know that, Create a bed-time routine that ensures you get into bed 20 minutes before that sleep window starts. Do all your winding down — reading, stretching, scrolling memes (but not too many!) — outside of the bed. This part is key. Your bed is for sleep. Not for thinking. Not for problem-solving. Not even for TikTok.
No sleeping in! I know, I know — it’s tempting, but your body loves consistency. Your sleep hormones are like toddlers, they don’t care what the clock says, they recognize what you do and how you act accordingly. Meaning? They crave routine, so give them regular mealtimes, a steady routine, and a predictable bedtime and your body will thank you by adapting as needed.
Speaking of toddlers—let’s talk naps. I don’t usually recommend them (like my 4-year-old who DID NOT need nap time, and naps totally wrecked bedtime). But hey, sometimes life happens—illness or so you can drive home safely.
Tip #2: Processing Really is Part of the Process
Process stress all day long, not just at the end. Stress in our daily lives isn’t isolated exclusively to work, home and social. It is fluid and we can encounter stressors in any and all of those areas of life on a given day. Dealing with these stressors as they occur through easily accessible tools like walks, deep breathing, and stretching, These give you a release so you can refocus and continue on. Storing up the stressors and saving them for your internal pillow talk is guaranteed to give you nighttime anxiety.
Tip #3: Challenge Your Beliefs About Sleep
Your brain? It loves to freak out. It thinks running worst-case scenarios will somehow make you feel safer and in control. (Spoiler: It won’t.)
At the first sign of not sleeping, your brain might do this:
1️. Catastrophize: “I’m going to have a terrible night.”
2️. Forecast doom: “Tomorrow will be miserable.”
3️. Run worst-case scenarios: “What if I can’t function at work? What if I never sleep well again?”
Sure, these thoughts come from real experiences and fears, but they do not help in the now.
Reframe your mindset: notice your thoughts aren’t reality and aren’t soothsayers, use mindfulness by taking things moment by moment – not getting ahead – and focus on what you can do now like relaxing, deep breathing, or listening to a boring podcast. Choose to respond to what your day brings and try not to plan for it at night. Try not to feed the part of the brain that is reacting to your past worst nights or your future worst fears.
Sleep struggles can feel overwhelming, but they don’t have to define you. A good therapist or coach can help you develop healthier thought patterns and strategies for better rest.
Final Thought: Sleep is a practice, not perfection. Build your routine, process stress throughout the day, and train your mind to stay calm—and you’ll set yourself up for better nights ahead.
Best, Abby Neuberg
Sleep Coaching
E-mail: abby@newmountaincoaching.com
Website: www.newmountaincoaching.com
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