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Sleep guides

Sleep guides for nights you can't sleep

Practical, low-stimulation steps for the nights sleep will not come. Start with the guide closest to what is keeping you up.

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The core Soften guides for 3 AM wake-ups and a mind that will not switch off.

Why You Keep Waking Up at 3 AMA short, repeatable reset for middle-of-the-night wake-ups.How to Calm Racing Thoughts at NightChange your state first, then give the loop a boring replacement.Cognitive Shuffle for SleepPicture unrelated, ordinary objects to crowd out worry.Silent Haptic BreathingFollow a breathing pace through vibrations, with no sound.

Techniques to try in bed

Step-by-step versions of the breathing and attention techniques people use to fall asleep, with what the research does and does not show.

How to fall asleep fast, without trying harderHow to fall asleep fast without forcing it. What speeds sleep up, what slows it down, and a short routine to use in bed tonight.Six relaxation techniques for sleep you can do in bedSix relaxation techniques for sleep, from slow breathing and muscle relaxation to imagery and autogenic phrases, and how to pick the one that suits you.How to use 4-7-8 breathing for sleepHow to do 4-7-8 breathing for sleep, step by step, plus how to adjust the count if holding your breath feels uncomfortable at night.Box breathing for sleep, explained simplyBox breathing for sleep in four equal counts. Learn the steps, how long to practice in bed, and how it compares with 4-7-8 breathing.How to do a physiological sigh, and use it for sleepThe physiological sigh is a double inhale followed by a long exhale. Here is how to use it in bed and what the 2023 cyclic sighing study found.Breathing exercises for sleep, and how to choose oneThree breathing exercises for sleep, compared side by side, with how to pick one, how long to practice, and what to do if breathing work makes you more alert.Progressive muscle relaxation for sleep, step by stepA bedtime version of progressive muscle relaxation. Tense and release each muscle group in order to let go of the tension you carried into bed.How to do a body scan for sleepA simple body scan for sleep you can do without a recording. Move your attention slowly from your toes to your head and notice without fixing.The military sleep method, without the hypeWhat the military sleep method is, where it came from, how to do it step by step, and why the famous success claims deserve some doubt.Paradoxical intention, the stay-awake trick for sleepParadoxical intention means gently trying to stay awake instead of forcing sleep. Here is how it works, how to do it in bed, and who it suits.What to think about to fall asleepWhat to think about when you are trying to fall asleep, from boring object lists to slow scenes, and why counting sheep usually is not enough.

When something specific is keeping you up

Practical plans for the nights a particular cause is in the way, from late coffee to a new room to a snoring partner.

Can't sleep after a night shift? A plan for daytime sleepHow to fall asleep after a night shift, from the drive home to blackout curtains, plus what to do when you wake up after three hours.How long does caffeine keep you awake?How long caffeine keeps you awake, why an afternoon coffee can still cost you sleep, and what to do tonight if you can't sleep after caffeine.Can't sleep after alcohol? Here is whyCan't sleep after alcohol? Why you wake at 3 or 4 AM after drinking, what happens in the second half of the night, and how to settle back down.Exercise before bed: will it keep you awake?Is exercise before bed bad for sleep? What a review of evening workouts found, which sessions leave you wired, and how to wind down after training.The first-night effect: why you can't sleep in a new placeThe first-night effect explains why you sleep badly the first night in a hotel or new home, and how to make an unfamiliar room feel safer.How to beat jet lag and sleep on local timeHow to beat jet lag after flying east or west, using light timing, meal timing and a calm routine for the nights you wake at the wrong hour.How to sleep on a plane, even in economyHow to sleep on a plane, from picking a seat and packing a small kit to timing sleep for your destination and settling in an upright seat.Too hot to sleep? How to cool down tonightWhy heat makes it hard to sleep, what research on bedroom temperature shows, and practical ways to cool your body and room tonight without air conditioning.Can't sleep before a big day? What to do tonightCan't sleep the night before an exam, interview, flight or race? Why nerves keep you up, why one short night matters less than you fear, and what to do in bed.Sunday night insomnia, and how to sleep before MondayWhy Sunday night insomnia is so common, from weekend lie-ins to Monday dread, and a simple plan to make the start of the week easier.How to sleep next to a snoring partnerHow to sleep next to a partner who snores, from earplugs and sound masking to bedtime timing, plus how to raise the snoring without a fight.Light sleeper? How to sleep more soundlyA light sleeper wakes at every sound, light or movement. Practical tips on room setup, routines, and what to do when you wake in the night.Tired but can't sleep? Why you feel wiredWhy you can feel exhausted and wide awake at the same time, the difference between tired and sleepy, and what helps on wired-but-tired nights.What to do when you can't sleepWhat to do when you can't sleep, in order. A short in-bed routine, when to get up, what to do out of bed, and what to avoid at 2 AM.Should you look at your phone when you can't sleep?Is it bad to look at your phone when you can't sleep? What light and content do to a wakeful brain, and how to use a phone at night without making things worse.Can't sleep after an argument? How to calm downCan't sleep after a fight with your partner, family or a coworker? Why conflict keeps you up, what to do before bed, and how to quiet the replay in your head.