I can’t stop thinking about work

Based on the most helpful WSO content, here are some actionable recommendations to help you shut off your brain and improve sleep during an intense work stint:

1. Establish a Pre-Sleep Routine:

   • Stop all work and electronic use at least an hour before bed. Use this time to unwind with activities like reading, meditating, or writing.
   • Build a consistent routine that signals your brain it's time to sleep. Over 4-6 weeks, this routine will condition your body to relax and prepare for rest.

2. Mindful Meditation:

   • Spend 15 minutes daily practicing mindful meditation. Focus on your breath, and when your thoughts drift to work, gently redirect your focus back to your breathing. This helps create mental separation from intrusive thoughts.

3. Exercise Regularly:

   • Incorporate 20 minutes of daily exercise to release stress and improve sleep quality. Even light activity can help clear your mind.

4. Cold Showers:

   • Try ending your shower with 30 seconds to 2 minutes of cold water. This unconventional method can help reset your nervous system and promote relaxation.

5. Limit Caffeine and Alcohol:

   • Avoid caffeine after 1:30 PM and reduce alcohol consumption, as both can disrupt sleep patterns.

6. Adopt a "Don't Give a F***" Mindset:

   • Stop overthinking the consequences of not sleeping. Accept that some nights may be tough, but remind yourself that you can handle it. This shift in attitude can reduce anxiety around sleep.

7. Surround Yourself with "Normal" People:

   • Spend time with friends or family who are not involved in your work. This can help you detach from the high-pressure mentality and remind you that life exists outside of your job.

8. Batch and Prioritize Tasks:

   • During the day, use techniques like batching similar tasks or the Pomodoro Technique to work more efficiently. This can reduce the mental load you carry into the evening.

9. Natural Remedies:

   • Consider natural supplements like Ashwagandha or St. John's Wort (if you're not on SSRIs). These can help reduce stress and promote relaxation.

10. Big Picture Thinking:

    • Reflect on the worst-case scenario if you don’t perform perfectly. Often, the fear of failure is exaggerated. Ask yourself if this job is worth sacrificing your mental health and happiness.

By implementing these strategies, you can gradually train your mind to let go of work-related stress and improve your sleep quality.

Sources: What do you do when you're overworked? My anxiety is up the roof, Can't sleep before interviews, Dealing with Sleep Deprivation in Banking?, The All-Nighter Experiment: What Worked and What Didn't, Cannot Fall Asleep Despite Late Nights - Any Tips?