I can't switch my brain off at night

You are far from alone: a busy mind at bedtime is one of the most common reasons people lie awake. Many people find that learning to settle the body and give the thoughts somewhere to go helps them drift off more easily. Hypnotherapy, counselling and relaxation-based practices can all help, and many people start with whichever feels most natural to them. If poor sleep has gone on for weeks or is affecting your days, it is worth seeing your GP as well.

Why your mind speeds up at night

During the day you are busy, and the worries and to-do lists wait in the background. When the lights go off and it goes quiet, they step forward. If you are stressed, your body can also stay on alert, which makes it harder to wind down. Lying there trying hard to sleep often makes it worse, because the effort itself keeps you awake. That is why gentle, practical habits tend to work better than willpower.

Things you can try tonight

• Write it down. Spend ten minutes early in the evening listing worries and tomorrow's tasks, so your mind does not feel it has to hold them.
• Wind down on purpose. Dim the lights and put screens away for the last half hour or so.
• Slow your breathing. Breathe in for a count of four and out for a count of six, a few times over.
• Get up if you are wide awake. If you have been awake for what feels like 20 minutes, sit somewhere dim with a quiet activity until you feel sleepy.
• Keep a steady rhythm. Going to bed and getting up at similar times helps.

What a practitioner can do

Hypnotherapists guide you into a deeply relaxed state and use calm suggestions and imagery, and many teach a short technique and give you a recording to use at bedtime. Counsellors give you time to talk through what keeps your mind busy, which helps if worry, grief or pressure at work sits behind the sleepless nights. Holistic practitioners, such as reiki therapists and yoga or meditation teachers, offer quiet, restful time and breathing skills you can take home.

How many sessions will I need?

It varies. Many people have around three to six sessions with a hypnotherapist or a counsellor, and some notice a change sooner. Counselling for deeper worries can run longer. Using the recording or technique at home between sessions usually makes the difference, so ask at the first chat how many sessions they would expect.

Roughly what does it cost?

Private hypnotherapy in the UK commonly costs from £50 a session, and often more in big cities. Counselling is commonly from £45 a session. Many practitioners offer a free first chat or a lower-priced first session. Check the length of a session and the cancellation terms before you book.

Where it fits alongside NHS care

The NHS suggests good sleep habits first, and for ongoing trouble sometimes a talking therapy aimed at sleep, called CBT for insomnia. Many people use a practitioner alongside that and let their GP know. Please do not stop or change any medicine, including sleeping tablets, without speaking to your doctor.

When to see your GP first

Please see your GP if sleep problems have lasted more than a few weeks, if you feel low or very anxious, if you snore loudly or wake gasping, if you are very tired in the day, or if you are having thoughts of harming yourself. If you ever feel unable to keep yourself safe, call Samaritans free on 116 123, call NHS 111, or call 999 if you are in danger. Tell your practitioner too. A good practitioner will tell you if another route is better first.

More questions