Many people find themselves waking during the night with racing thoughts and worries. TV presenter Cat Deeley, who struggles with this too, has developed a simple three-step routine that matches key guidance from sleep experts to gently regain restfulness without frustration.
- Get up and do calm, low-light activities if awake over 20 minutes
- Keep a bedside notepad to jot down worries and postpone them
- Avoid screens and demanding tasks to ease the brain back to sleep
What happened
Cat Deeley, the popular This Morning presenter, candidly shared her struggles with sleeping through the night. She often finds her mind spinning with to-do lists and worries that prevent her from returning to restful sleep. Instead of tossing and turning in bed, Cat chooses to get up and do gentle yoga or have a cup of coffee in dim light, helping her feel more in control.
Her approach prompted insight from Dr. Hannah Burrage, a lead GP who explained that waking at night and experiencing a racing mind is a common occurrence. Biological sleep pressure lessens during the second half of the night, making it easier for the brain to awaken and attempt problem-solving — though this half-asleep state can lead to anxious and catastrophic thoughts rather than solutions.
Why it feels good
Staying awake and restless in bed can create a frustrating cycle that links your bed with wakefulness, making it tougher to fall asleep next time. Cat's instinct to get up early is supported by experts who say that physically rising breaks this association and signals to the body that the bed is for sleep only.
Using a bedside notepad to jot down intrusive thoughts also helps offload worries without actively trying to solve them at night. This simple act reassures the nervous system that these issues can wait until the morning, which eases mental pressure and allows relaxation to return more naturally.
What to enjoy or watch next
If you want to apply these sleep-friendly habits at home, start by keeping a notepad and pen next to your bed, so you can quickly capture any nagging thoughts without dwelling on them. When awake for more than 20 minutes, try gentle stretching or quiet reading in dim lighting to cue your body toward sleepiness again.
Be mindful to avoid screens or stimulating activities, which can trick your brain into alertness when you actually want to wind down. Remember that brief awakenings during the night are normal, and aiming for compassion over frustration can make all the difference. For more expert sleep insights, look for updates from health professionals like Dr. Hannah Burrage.