Night Protocols
What to Do When You Cannot Sleep and Your Mind Will Not Stop
When your mind will not stop at night, the goal is not to force blankness. Use a simple plan that lowers arousal and gives the mind a safer place to land.
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Clear answers for tired people.
Topics include CBT-I, sleep anxiety, waking up at 3am, sleep restriction, stimulus control, guided sleep exercises, meditation for insomnia, and what to do after a bad night.
Sleep Anxiety
Why Trying Harder to Sleep Makes Insomnia Worse
Trying harder to sleep often increases pressure, monitoring, and arousal. Here is why insomnia feeds on effort and what to do instead.
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Why Do I Feel Sleepy on the Sofa but Awake in Bed?
If you feel sleepy on the sofa but wide awake in bed, your brain may have learned that the bed is a place for effort, monitoring, and pressure instead of sleep.
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Why You Wake Up Between 3am and 4am (And Can't Fall Back Asleep)
Waking up at 3am with anxiety is often a mix of normal night waking, stress arousal, lighter sleep, and fear of not sleeping. Cortisol can be part of the story, but it is rarely the whole answer.
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