An expert on insomnia says do one simple task to stop waking up at 3am.

Kathryn Pinkham says write down your thoughts during the day so your brain doesn't remind you at night. If you don't, your brain will find another time to think about them.

She says to take time during the day to write down what's on your mind if you wake up at 2 or 3am with a racing mind.

If you don't write down your thoughts, your brain will remind you at night. This is because your brain wants you to pay attention to your thoughts.

Not being able to sleep is very frustrating.

During the day, you can distract yourself from your worries. But if you don't deal with them, you might wake up at night and think about them.

Going to bed early doesn't always mean you'll sleep more. If you go to bed early and can't sleep, you'll be awake in bed for a long time. This can make it hard to sleep in your bed.

The expert says to go to bed a little later and wake up a little earlier. This can help you sleep better. It's not a permanent change, just a starting point.

If you're really struggling to sleep, don't stay in bed. This can make it worse, especially if it's related to hormones.

The expert says to leave your bedroom if you can't sleep. Don't stay in bed trying to sleep because you won't win.

Your body can't sleep and stress at the same time. It's like trying to do two things that are opposite.

Get out of bed, read a book, watch TV, or do something you enjoy. It doesn't have to be boring. Don't just sit in the dark, do something fun.