Coping skill · 60 min
Wind-down hour
You're exhausted and your brain won't shut up at night.
Do this
- Pick a fixed wake-up time and keep it, even after a bad night.
- One hour before bed: screens down, lights low.
- Write tomorrow's worries on paper so your head can let go of them.
- If you're awake after about 20 minutes, get up, sit somewhere dim, come back when sleepy.
Why it works
Strong feelings and urges rise, peak and fall, usually within minutes. A skill gives your body something to do while the wave passes, and each time you ride one out, the next one gets a little easier.