20 Natural Sleep-Inducing Habits That Help You Gently Drift Into Dreamland

17. Establish a “Worry Window”

One major barrier to falling asleep is the brain’s tendency to process stress right before bed. Instead of suppressing those thoughts, give them a designated space. Schedule a “worry window” earlier in the evening—15–20 minutes where you write down your concerns, to-dos, or mental clutter. Close the notebook when time’s up. This practice helps “offload” worries so your brain doesn’t bring them to bed with you. Pair it with a short breathing or gratitude exercise to shift your emotional state. It’s like emotional hygiene—clearing your mental space before you enter sleep.