We've all had those nights where sleep just won't come. You climb into bed feeling tired, but as soon as your head hits the pillow your mind seems to wake up. You replay conversations, think about tomorrow's to-do list, or find yourself worrying about things that felt manageable during the day.

If this sounds familiar, you're certainly not alone.

At Jorvik Talking Therapies, sleep is something we talk about regularly because it's so closely linked with our emotional wellbeing. Anxiety, stress and poor sleep often become trapped in a cycle—stress makes it harder to sleep, and poor sleep makes it harder to cope with stress.

The good news is that understanding how sleep works can help us make small changes that really do make a difference.

Your body has its own natural clock

We all have an internal body clock, known as our circadian rhythm, which runs over roughly 24 hours. It tells us when it's time to be awake and when it's time to rest.

Some people naturally wake early and feel their best in the morning, while others are more alert later in the day. Whatever your natural rhythm, our bodies thrive on consistency.

Going to bed and getting up at around the same time every day—even at weekends—helps keep your body clock steady. Regular mealtimes and daily routines also help reinforce this rhythm, supporting not only better sleep but our overall health too.

Sleep isn't just about feeling tired

Throughout the day your brain gradually builds something called sleep pressure. The longer you've been awake, the stronger the drive to sleep becomes.

This is one reason why sleeping in after a poor night doesn't always help in the long run. Keeping a regular wake-up time helps your body build enough natural sleep pressure ready for bedtime.

Exercise, spending time with others, learning something new or simply having an active day all help increase healthy sleep pressure.

Caffeine, however, temporarily blocks the brain's natural sleep signals. If you're struggling with sleep, it may be worth reducing tea, coffee or energy drinks later in the day.

Light matters more than many people realise

Our brains were designed to wake with daylight and wind down in darkness.

Morning daylight helps reset our body clock and supports healthy sleep later that evening. Even spending 20–30 minutes outdoors each morning can make a difference.

The opposite is also true. Phones, tablets, televisions and bright LED lighting all give off blue light, which tells the brain to stay awake. This delays the release of melatonin, the hormone that helps prepare us for sleep.

If possible, try dimming lights in the evening and putting screens away for an hour before bed. It isn't about being perfect—it's about giving your brain the best chance to switch off.

Teach your brain that bedtime is safe

Stress, anxiety and difficult life experiences can leave our brains on constant alert. Instead of associating bedtime with rest, we begin to associate it with thinking, worrying or simply lying awake.

A calming bedtime routine helps retrain the brain.

That might include reading a few pages of a book, taking a warm bath, practising gentle breathing exercises, listening to calming music or enjoying a quiet cup of herbal tea.

Your bedroom can help too. Keeping it cool (around 17–18°C), dark and free from distractions creates an environment where sleep feels more likely. Where possible, try to keep phones and televisions out of the bedroom and allow a couple of hours between your evening meal and bedtime.

When anxiety gets in the way

Anxiety doesn't just affect our thoughts—it affects our whole nervous system.

When we're worried or overwhelmed, stress hormones keep our bodies prepared for action rather than rest. This can make it difficult to fall asleep, cause us to wake during the night or leave us feeling as though we've hardly slept at all.

Over time, poor sleep can increase anxiety, reduce our resilience and make everyday life feel much harder than it needs to.

Therapy can help break the cycle

Sometimes improving sleep isn't simply about changing our routine. If stress, anxiety or past experiences are keeping your nervous system on high alert, talking therapy can help you understand what's happening and develop ways to quieten both your mind and body.

At Jorvik Talking Therapies, I offer a warm, compassionate and non-judgemental space where you can explore what's keeping you awake—whether that's anxiety, stress, low mood or life's many challenges.

Sleep doesn't have to be perfect. Small, consistent changes often lead to meaningful improvements over time, and you don't have to work it all out on your own.

If poor sleep is affecting your wellbeing, I am here to help.