I can’t switch off

1. The question

   Why can’t I switch off?

2. The simple answer

   Switching off is hard when your phone, work and worries all stay within reach. Late-night screens, unfinished tasks and too little sleep feed each other — and losing sleep genuinely changes how the brain’s dopamine system works.

3. Try this

   Try a small experiment →

   Charge your phone outside the bedroom for three nights and note what changes.

4. The insight

   Protecting the last hour before sleep is one of the few changes that helps attention, mood and sleep at once. If sleep problems last for weeks, talk to a GP.

5. Want the science?
   • Sleep and dopamine
   • Meditation and dopamine
   • Why can’t I concentrate?
6. Next question

   I feel flat →

Educational information, not diagnosis. If something is affecting your daily life, find the right kind of help.