Tired, but wide awake in your mind

You have been looking forward to bed for hours. As soon as the light goes out, tomorrow's conversation, an unanswered message and your alarm time come to mind. “I really have to sleep now,” you think. Then you check whether you feel any more relaxed.

In this fictional example, falling asleep has become a task whose progress is constantly monitored. Wanting sleep is understandable. The example alone cannot tell us whether a sleep disorder is present.

One restless night does not explain the cause

Fatigue, sleepiness and inner tension can feel different. A useful assessment also considers frequency, duration and how you function during the day. NHS patient information lists shift work, medicines and other conditions alongside stress and anxiety as possible contributors. [1]

An article about sleep should therefore avoid explaining everything as “too many thoughts”. Someone kept awake by pain, breathing difficulties or unsuitable working hours may need different support from an evening routine.

What is better studied than the perfect sleep tip

A preregistered systematic component network meta-analysis by Furukawa and colleagues in 2024 included 241 randomised trials involving 31,452 adults. It supports several elements of cognitive behavioural therapy for insomnia, or CBT-I. Estimating the contribution of individual components nevertheless involves indirect comparisons and assumptions about how components work together. [2]

Another 2024 analysis, by Steinmetz and colleagues, also examined individual components. In a correction, the authors clarified that cognitive therapy too showed a small statistically reliable effect on insomnia severity. This does not establish a single best technique for everyone. [3, 5]

The AASM guideline recommends multicomponent CBT-I; general sleep hygiene alone is not recommended as adequate treatment for chronic insomnia. [4] A quiet bedroom can be pleasant. That does not mean dimmed lights or a particular ritual will resolve persistent sleep problems.

Making the evening less of a test

As an original everyday suggestion, you might briefly write down what genuinely needs doing tomorrow before going to bed. Choose one next step for an open task instead of trying to solve the entire problem at night. This is an organisational experiment, not an insomnia treatment tested here.

In the example, the note might say: “Look at the documents after breakfast.” Another question can remain unanswered. The person does not need to achieve a completely quiet mind before ending the evening.

You might also consider what you expect from your routine. Have tea, reading and a breathing exercise become a checklist that has to work? You can choose a pleasant activity without then measuring whether you are sufficiently relaxed.

Why we do not give a do-it-yourself sleep restriction plan

CBT-I can include a targeted adjustment of time in bed. This is a structured treatment component that needs to fit a person's health circumstances. A meta-analysis cannot calculate your individual bedtimes.

Equally, an uncertain finding about relaxation in a component analysis does not mean relaxation is universally harmful. Individual decisions account for symptoms, preferences and risks.

When assessment is worthwhile

If sleep problems persist or significantly affect your day, medical or psychological assessment is worthwhile. Mention loud snoring, witnessed breathing pauses, pronounced daytime sleepiness and any medicines you take. [1]

The person in our example does not have to win the night. One possible first step is describing the difficulties across several days and seeking support, rather than trying a new perfect trick every night.

This article provides information and does not replace individual advice or therapy.

Sources and further reading

[1] NHS. Insomnia. Patient information. https://www.nhs.uk/conditions/insomnia/

[2] Furukawa, Y., et al. (2024). Components and Delivery Formats of Cognitive Behavioral Therapy for Chronic Insomnia in Adults: A Systematic Review and Component Network Meta-Analysis. JAMA Psychiatry, 81, 357–365. https://doi.org/10.1001/jamapsychiatry.2023.5060

[3] Steinmetz, L., et al. (2024). Network meta-analysis examining efficacy of components of cognitive behavioural therapy for insomnia. Clinical Psychology Review, 114, 102507. https://doi.org/10.1016/j.cpr.2024.102507

[4] Edinger, J. D., et al. (2021). Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine, 17, 255–262. https://doi.org/10.5664/jcsm.8986

[5] Steinmetz, L., et al. (2024). Corrigendum to “Network meta-analysis examining efficacy of components of cognitive behavioural therapy for insomnia”. Clinical Psychology Review, 114, 102519. https://doi.org/10.1016/j.cpr.2024.102519

Sources checked on 20 October 2026.