Expert says these 2 factors wake you up at 3 a.m. — but this $0 hack is helping me sleep through the night

The human brain lacks an easy way to switch off, which can cause trouble falling asleep. According to Dr. Shelby Harris, psychologist with BetterSleep, two primary factors contribute to nighttime stress: dwelling on the past and worrying about the future. While we can't control these thoughts, there are ways to break the cycle.

To improve sleep quality, Dr. Harris suggests incorporating simple pre-bedtime habits into your routine, such as to-do lists and gratitude journaling. These tasks help redirect your thoughts to more positive or calming experiences, allowing the brain to calm down before bedtime.

Writing down your to-do lists can prevent you from worrying about future tasks. These lists should be brief and actionable, reminding you of essential responsibilities for the next day without overwhelming you with problem-solving. For instance, a to-do list might remind you to look into your savings account tomorrow.

Gratitude journaling is another effective way to shift your focus away from negative thoughts and stressors. By writing down happy reflections from the day, such as a perfect cup of coffee, you can help your mind disengage from stressful thoughts and promote a more restful sleep. Just ensure that journaling doesn't become another task you feel pressured to complete perfectly. The goal is to create a calmer, less activating focus for your mind.

Using a reMarkable tablet can enhance this pre-bedtime ritual by converting your handwritten notes into digital documents that can be easily organized and shared. This modern solution helps keep your clutter in check and ensures that your written thoughts remain accessible and actionable for the following day.