Waking in the early hours with your mind already running is one of the most common things people bring to me. A few changes make it less frightening and shorter.

Most of the work I do starts from a short diary. It takes a minute a morning, needs no app, and shows patterns that are hard to see from inside a bad week.

If your head fills up the moment the light goes off, it may be because bed is the first quiet place your worries get. Giving them a set time earlier in the evening helps.

Nurses, drivers, chefs and anyone on rotating rotas ask me the same thing: how do I sleep when my days never look the same? There is no perfect answer, but there are better ones.