Episode Details

Stuck in a 3 AM thought loop? An insomnia expert reveals a simple fix: jot down your worries during the day to stop your brain from hijacking your sleep. If you’re waking up at the same hour nightly, that’s your “worry window” — and ignoring it just makes it worse. Try shifting your bedtime slightly later and waking up a bit earlier to reset your sleep rhythm. And if you’re wide awake in bed? Don’t fight it — get up, do something calming, and break the bed-wakefulness link. It’s not about forcing sleep, it’s about working with your brain to finally rest.

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