My mind races at night, replaying worries and to-do lists. I can't seem to switch off, and I wake up feeling exhausted even after a full night's sleep. This lack of rest is impacting my mood and conce

Talk to friends, family, or a therapist about your concerns to gain perspective and reduce the burden.

Designate a specific time earlier in the day to think about worries and make to-do lists, so they don't intrude on bedtime.

Break down large tasks into smaller, manageable steps and prioritize what needs to be done to reduce feelings of overwhelm.

Ensure your bedroom is dark, quiet, and cool, and that your mattress and pillows are comfortable.

Engage in calming activities like reading, taking a warm bath, or listening to quiet music for an hour before bed.

Go to bed and wake up around the same time every day, even on weekends.

Engage in activities like deep breathing exercises, progressive muscle relaxation, or journaling to manage daily stress.

Practicing mindfulness techniques can help quiet a racing mind and reduce anxiety.

A structured program that helps identify and change thoughts and behaviors that interfere with sleep.

Assess current responsibilities and adjust expectations to a more manageable level, potentially seeking support from supervisors or colleagues.