Jot down tomorrow's worries before dinner

Write concerns earlier in the evening so they stay off your pillow.

Why it helps

Thoughts crowd in when it is quiet at night. Writing them earlier may leave less to chew on in bed.

How to do it

1. Set aside five minutes before dinner.
2. Write down what is on your mind.
3. Close the notebook and leave it outside the bedroom.

Make it easier

Write just three items.

Make it harder

Add a next step for each.

If sleep problems continue, consider seeing a doctor.