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Worry less and sleep more! Put the day to rest

Mano sostiene bolígrafo y escribe en diario
Escribir las preocupaciones del día en diario ayuda a relajar la mente y dormir mejor.

En este post:

Do problems cause you insomnia?

Sometimes in life, we all face key issues that require our attention.

If we have a problem that needs resolution or multiple tasks to be done the next day, our brain needs time to think about it, come up with possible actions, and foresee potential consequences.

All this to organise and decide what are the next steps to take. This is the way our brain is able to find solutions and overcome challenges.

However it becomes a problem when we substract the time spent on finding solutions, from our sleeping time.

Whenever this happens, being stressed or worried prevents you from sleeping well.

It may take you longer to fall asleep. You may be waking up several times through the night without being able to fall asleep quickly right after, or you may wake up too early in the morning. In either of these cases, insomnia or not having a good night rest, means lacking the required quality sleeping time.

This also has consequences during the day, such as fatigue, not feeling well, lack of attention, focus or memory, changes in your emotional state, and lack of motivation. It may cause social, family challenges or issues at work or school, as you are more prone to making mistakes.

In consequence, during the day, it's harder for us to keep it positive and find a suitable solutions or take a decision. So when the night comes, we are worried again, we keep thinking about the problems and this prevents us from falling asleep again... it's a catch-22 situation.

How do we break the vicious cycle of `worries - insomnia - worries´?

This vicious cycle can be addressed through techniques in psychology and coaching. These techniques play a fundamental role in improving stress and concerns, providing effective tools and approaches to manage and overcome these challenges.

Through cognitive, behavioral, and emotional therapies, work is done to modify negative patterns of thinking and behavior, promoting a healthier and more adaptive view of stressful situations.

On the other hand, coaching focuses on personal and professional growth, providing motivational support and practical guidance to overcome challenges. Coaches help identify factors contributing to stress and concerns, and guide their clients in setting clear and achievable goals.

Through goal-setting techniques, planning, and follow-up, coaching fosters the acquisition of effective coping skills and the development of resilience.

Together, psychology and coaching offer a comprehensive approach to improving stress and concerns. By combining a deep understanding of psychological aspects with active support and practical guidance, these disciplines provide valuable tools for managing stress, promoting emotional well-being, and achieving greater balance in life.

On this occasion, we are going to describe a widely used technique to put daily problems to rest so that worries don't keep you from sleeping.

So how do we solve it? We are going to put the issues to rest by using a method to get rid of your worries while you sleep.

As you will see below, it is a very simple but also very effective technique if you repeat it every day, following the following instructions.

Technique: Put the day to rest

As you will see, it's a very simple and effective method if you do it every day following these steps:

  1. Use 20 min, around the same time early every evening, to sit down in a quiet spot with a pen and paper and write down.

  2. What has happened during the day and how it made you feel, both the positives and the negatives.

  3. Things you have to do on a to-do list, including specific steps to get difficult things done

  4. Things that are coming in your schedule tomorrow, both positive or negative, and anything you are unsure about. When you finish, you should feel more in control

  5. When going to bed, think that you already have dealt with the issues, if they reappear in your mind. However if new thoughts arise, you can write them down in a piece of paper at your bedside, so you will deal with it the next day.

If you follow the steps every day, you will be able to put your worries to rest and therefore you will be able to rest as well.

Perform the technique every day for 21 consecutive days to internalize it. Later on, you can use it whenever you need it.

If you perform this technique every day, you will notice how your worries will go to rest, allowing you to do the same. A good option is to include the technique in your disconnect routine, every night.

You are also welcome to share your comments on the results of putting your issues to rest.

Sleep tight!


This blog and its content are solely for informational purposes and do not intend to substitute professional medical or psychological advice, specialized opinion, diagnosis, or treatment. Always consult your medical professional before making any changes to your diet, exercise routine, medical prescriptions, lifestyle, and/or mental health care. Do not follow the advices provided in the contents of this blog if your sleep problem is directly related to or caused by a significant physical or psychological issue. In such cases, it is advisable to address these aspects with your medical professional first.


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