“Tension is the enemy of good sleep,” says the renowned German sleep specialist Hans-Günter Weess. When your thoughts keep spinning in circles, good advice can be hard to come by. These tips can help you fall asleep. 

Setting boundaries is important

It’s best not to set up your home office in the bedroom. Without a physical separation between your workday and your nighttime rest, you risk not being able to switch off. Before going to sleep, avoid spending too much time in bed watching TV or reading. The bed should be a place where your mind knows: this is for sleeping. Negative headlines on TV news or emotionally charged talk shows can really get your thoughts racing. 

Remember pleasant things

A calm mind helps you fall asleep. Instead of brooding over your worries, think about something that brings you joy—perhaps your last wonderful vacation or the comforting memory of a relaxing evening walk, when the last rays of sunlight touched your skin. 

Don’t think about sleep

It sounds simple, but it’s extremely important: don’t think about sleep while you’re in bed. The more you long for it, the more likely you are to stay awake. Your racing thoughts can turn into a hamster wheel with no way out. 

Get up and distract yourself

Instead of tossing and turning for hours, getting up is often the better option. Keep the lights dim, maybe play some gentle music, and avoid looking at your smartphone—take it easy. Write down troubling thoughts in a notebook and end with the words: “This can wait until tomorrow.” Then, back under the covers, focus on your breathing and consciously let your body and mind drift into the depths of the night.