How do you shut down the worry factory and let sleep work its magic? Try these evidence-based sleep skills to quiet your mind and drift off like a pro! ✨

Sleep Skills to Master

1️⃣ Accept the Worries—They’re Normal!

We all have worries—it’s part of being human! But remind yourself: you’ve handled tough things before, and everything feels easier after a good night’s sleep.

2️⃣ Talk It Out—But Not at Bedtime

Venting your worries helps—but try to do it before you hit the pillow. Write them down, share them with a friend, or journal your thoughts early in the evening. Remember: sleep solves stress way better than your tired brain can at midnight.

3️⃣ Calm Your Inner Chatter 

Can’t turn off the mental noise? Use your senses!

  • Breathe deep—Place a hand on your heart and belly, then slow your breathing.
  • Feel the comfort—Imagine stress melting away from your head to your toes.
  • Tune in—Soft sounds like music, nature sounds, or white noise can help shift your brain into relaxation mode.

4️⃣ Take a Bedtime Vacation ✈️

If your mind won’t stop replaying the day, give it a new scene to focus on:

  • Picture a favorite peaceful place 
  • Get lost in a great book
  • Listen to an audiobook or podcast
  • Recall a happy memory to pivot away from stress 

5️⃣ Set Up a Cozy Sleep Haven

Your sleep space should be your sanctuary:
✔ Soft, breathable bedding for ultimate comfort
✔ Body pillows and blankets for that snuggly, safe feeling
✔ A hot water bottle or cool sheets—temperature matters!
✔ Gentle distractions like white noise or calming music
✔ A warm nightlight—red light is best, as it won’t mess with melatonin levels

Remember: your sleep doesn’t have to be "perfect"—it just has to be restful! Let go of the pressure and let your mind settle. You’ve got this.