Make sure to set a time and a structure for worrying and you'll reduce the mind’s need to use worry.And if you're worrying less—especially at night—you’re much more likely to fall asleep easily and sleep well.

Schedule time to worry

Before a stressful work event, we tend to worry about what will happen if we don’t sleep well:
<ul>
<li>We worry that we’ll be physically tired.</li>
<li>We worry that we won’t be mentally sharp.</li>
<li>We worry about being in a bad mood.</li>
<li>We worry that our performance will suffer.</li></ul>

Stressing about sleep

It's a technique for improving the quality of your sleep by using the power of Sleep Drive (the body’s natural need for sleep). Sleep Drive is built during the day: the longer you’re awake the stronger your need for sleep. Sleep Restriction temporarily restricts the quantity of your sleep so that you’re awake longer and therefore build up more Sleep Drive.

Sleep restriction

... we make when it comes to sleeping well before a big day:<ul><li>We try too hard to sleep and we end up making it harder to fall asleep.</li><li>We overestimate the negative consequences of poor sleep.</li></ul>

Sleep mistakes

If you want more chances of sleeping well the night before a big event, be as physically active as possible the days before.

Exercise the days before

We usually have difficulties with falling asleep at night because we get into bed when our minds are still in work mode trying to solve problems. The mind needs time to transition out of problem-solving work mode and into a state of relaxation before it can fall asleep. So read a book, watch a relaxing show or listen to your favorite music.

Shut off your mind

It's common to worry that we won't sleep well before a big day and that our performance will suffer as a result. Think about giving a big presentation, interviewing for a new position, or taking some kind of exam or test.

Schedule time to worry

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