Stop trying to sleep perfectly
Sleep trackers and strict rules can create the very anxiety that keeps you awake.
More and more people sleep reasonably well but worry about it constantly, often because a tracker gave them a low score.
Sleep is a natural process, and it doesn't respond well to effort. The harder you try, the more alert you become.
Keep a regular wake-up time, get morning light, wind down in the evening, and then let go. One bad night is not a problem; the body catches up.
Try this
- Put the tracker away for two weeks.
- Keep your wake time steady, even after a bad night.
- Treat bedtime as permission to rest, not a test.
General information, not personal medical advice. If something worries you, talk to your doctor. In an emergency in Bulgaria or the EU, call 112.