Elias Haddad
Psychotherapist
Night has a way of making problems look larger. With fewer distractions, the mind replays conversations, rehearses tomorrow, and looks for what might go wrong.
Give worries somewhere to go
An hour or two before bed, write down what’s on your mind and one small next step for each item. You’re not solving everything — just letting your mind know it won’t be forgotten.
A thought at 3am is not a plan. It can wait for the morning.
Make the evening softer
Lower the lights, put screens down a little earlier, and keep the bedroom for rest. If you can’t sleep, get up for a while and do something quiet before trying again.
Keep a notebook by the bed.
Try slow breathing with a longer out-breath.
If sleep problems persist, talk to a GP or health professional.
General information only — this article isn’t a substitute for professional advice. If you’re struggling, speak with a qualified professional. In an emergency, call your local emergency number.
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