When your mind won't stop at night

Gentle ways to wind down when sleep won't come.

Dim the lights and put the screens away.
Let your body rest even if sleep doesn't come. Rest still counts.
Try the one-minute breathing.
If thoughts keep looping, write them on paper to set them down until morning.
Keep the room cool and dark.

Some nights sleep is hard, and that's not a failure. Be gentle with yourself.

Why this happens

After a disaster your brain stays on guard, scanning for danger even at night. That alertness is your nervous system trying to protect you, not a flaw in you. It settles as your body learns the danger has passed, and dimming light and slowing your breath help it get there sooner.

Helping a kid through this? See Helping Kids.

If this feels like too much, you don't have to hold it alone. Call or text 988, or text HOME to 741741, any time. If you or someone else is in danger, call 911.