Winding down: mindfulness for better nights
Racing thoughts at bedtime? A gentle routine: park your worries, notice something good, and let your body settle.
Bedtime is often the first quiet moment of the day, which is exactly when the worries arrive. Trying hard to fall asleep usually makes it harder. Mindfulness takes a different approach: instead of fighting the thoughts, you give them somewhere to go and let your body settle.
A simple wind-down routine
- Park your worries. Write down what's on your mind, and when you'll think about it tomorrow. Your brain is more willing to let go once it knows it won't forget.
- Notice three good things. Small is fine: a nice message, a good meal, getting through something hard.
- Settle your body. A slow, gentle practice, such as noticing your breath or moving your attention slowly through your body.
Small changes that help
- Dim the lights and screens for the last half hour.
- If you can't sleep after a while, get up and do something calm in low light, then go back to bed.
- Keep similar times for going to bed and getting up, even at weekends if you can.
If you've had trouble sleeping most nights for a few weeks, or it's affecting your days, talk to your GP.
Written by the SteadySelf team. Updated 17 October 2026. This article is for general wellbeing and isn't medical advice. If you're struggling, talk to your GP, or refer yourself to NHS Talking Therapies. If you need help now, use the Need help now? button.