What helps with sleep maintenance insomnia and calming racing thoughts at 3 am?

[JeffreyUG]

I’ve been trying to get better sleep by sticking to a consistent bedtime, but I keep waking up around 3 AM and can’t fall back asleep for over an hour. My mind just starts racing about everything I need to do the next day. Has anyone else dealt with this kind of frustrating sleep maintenance insomnia and found something that actually helps quiet your brain in the middle of the night?

[MarkM]

I get up around 3 too. I started keeping a tiny notebook on the nightstand and when the wake happens I write down three tasks and one worry, then close the book and tell myself it can wait. It helps quiet the loop enough to drift back off sometimes.

[SavannahKM]

I tried a few practical things: white noise machine, blackout curtains, and cutting caffeine after lunch. Some nights that buys me a decent chunk of sleep, other nights not so much.

[NathanL]

Are we sure the problem is the sleep, or is the real issue the pressure of tomorrow's to do list? I keep thinking about meetings and emails and it starts looping even when I’m in bed.

[Zoey_S]

I once wandered into a tangent about a project in the middle of the night, then remembered to name the fear and tell myself it wasn't due right now. It felt silly, but sometimes it buys a few quiet minutes to fall back asleep.