Can't sleep because your brain won't switch off? Try this tonight
Lying in bed going over tomorrow, or awake at 3am replaying something? The free Sleep Pack gives you a bedtime routine, a page to write down what's on your mind, and the Shutdown Sequence, a 1-minute audio to help you wind down.
Download coming soon
How to use it right now
- Half an hour before bed, write down everything on your mind on the brain-dump page, so you don't have to keep thinking about it in bed.
- Turn the lights down, put your phone out of reach, and play the Shutdown Sequence.
- If you wake at 3am, breathe in for 4 and out for 8 a few times. It slows your heart rate and makes it easier to fall back to sleep.
How this fits with NOBS
At night your alarm brain treats unfinished worries like an emergency. Writing them down and breathing out slowly both open the gap, a short pause that lets your body calm down. If one worry keeps coming back, try the NOBS steps on it.
Get the free NOBS card →A 2-minute cortisol reset for calmer mornings and evenings
If you wake up already tense, or you're still wound up at 10pm, your alarm brain hasn't switched off. This free one-page sheet gives you a 2-minute reset for the morning and one for the evening, plus a 2-minute breathing audio.
Get it free →Free music and guided tracks for sleep →
Want to read more first? Read the article, or answer 4 quick questions to find the free tool that suits how you feel.
If you want a short daily practice, my book The 21-Day Mindfulness Reset takes you through it a few minutes a day.