Nights you cannot fall asleep
For the night that is already happening. Methods you can start lying down, in the dark, without anything to hand.
A tool for thisBedtime Calculator
Can't Sleep Hungry? What to Eat Before Bed, and How Much
Hungry before bed and unsure whether to eat: decide by how long you have until sleep. Snack examples you can grab now, a portion anchor, easier-to-digest choices, what to change at dinner, and when to talk to a clinician.
Yoga Nidra for Sleep: A 15-Minute Script You Can Read Yourself
Yoga nidra in bed, no audio or app: the rotation of consciousness in order, the breath countdown, 15- and 5-minute scripts, how it differs from a body scan, and what research shows.
Body Scan Meditation for Sleep: 10- and 3-Minute Scripts
A body scan meditation in bed, no audio or app: the feet-to-head steps, 10- and 3-minute scripts, what to do when your mind wanders, and what research shows.
Cognitive Shuffle for Sleep: How to Do It (Full Example)
Scatter racing thoughts at lights-out: the 4 steps, one full worked round, a 3-minute script you can read aloud, and the signs it is not for you.
The Military Sleep Method: 5 Steps and the 2-Minute Claim
The military sleep method: 5 steps to relax the body and clear the mind, from the 1981 book Relax and Win. Where the 2-minute and 96% numbers come from.
How to Do 4-7-8 Breathing Before Bed: 4 Rounds and Adjustments
Inhale 4, hold 7, exhale 8 — one round, starting with four. Dr. Weil's steps, how many rounds is too many, and adjustments when the hold feels hard.
Can't Fall Asleep? The 20-Minute Rule and 5 Things to Try Tonight
Practical steps for when you cannot fall asleep: the 20-minute rule, cognitive shuffling, the military method, and how to reset over the following days.
