When a bad night’s sleep isn’t your fault

It’s time to tackle external factors – today we examine how travel, stress and work can impact your sleep. Plus you’ll discover how to calm night-time anxiety with just three simple questions.


Task: 3 questions to nix bedtime anxiety

A run of broken nights’ sleep or a heavy schedule the next day can all get our worries whirring when we should really be winding down. If you find your mind spiralling before bed, these questions to ask yourself could help soothe your mind.


  1. What do I predict will happen tomorrow if I don’t sleep tonight? What evidence do I have that it is true? What evidence do I have that it isn’t true? What’s the most realistic outcome?
  2. Are my worry thoughts tonight productive or unproductive? Are they solving any problems or just rehashing them?
  3. If I had a friend who was delaying sleep night after night to get everything done before tomorrow, or to have additional quiet time, what would I say to her? Why do I get a different rule book?

Exercise: A 15 minute yoga flow to connect mind and body

This simple flow is a calming way to kick off your evening, but quick enough to squeeze in during the day too. Guided by Instructor Deborah Quibell, these close-to-the-ground poses will soothe body and mind into a state of deep relaxation – just remember to complete your workout four to six hours before bed.


Ready for your next day of our Sleep Masterclass? Click here!

Shelby Harris

Shelby Harris

Dr. Shelby Harris is a Rituals Ambassador for Sleep, and a licensed clinical psychologist. With years of experience treating a wide variety of sleep disorders she uses evidence-based methods and non-pharmacological treatments to improve sleep for everyone from babies to adults. Dr. Harris currently holds a dual academic senior-level appointment as Clinical Associate Professor at the Albert Einstein College of Medicine in both the Neurology and Psychiatry Departments. and is board certified in Behavioral Sleep Medicine (BSM) by the American Academy of Sleep Medicine. She’s also the author of The Women’s Guide to Insomnia.