- 5 things you can feel (pillow, blanket, breath)
- 4 things you can hear (fan, distant traffic, your heartbeat)
- 3 things you can sense (cool air, warmth under covers)
- 2 things you can smell (laundry, night air)
- 1 thing you gratefully remember from today
This gently shifts you out of “thinking” and back into your body.
3. Breathe Like a Navy SEAL: 4-7-8 Method
- Inhale quietly through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
Repeat 4x. This activates your parasympathetic nervous system, signaling safety to your brain.
4. If You’re Still Awake After 20 Minutes—Get Up (But Wisely)
Staying in bed frustrated trains your brain to associate bed with anxiety.
👉 Do this: Go to a dimly lit room. Read a boring physical book (no screens!) or sip warm herbal tea (chamomile, lemon balm, or passionflower). Return to bed when drowsy.
5. Reframe the Wake-Up as Sacred Quiet Time
Before electricity, people practiced “segmented sleep”—waking for 1–2 hours in the middle of the night to pray, journal, or reflect.
🌿 Try this: Keep a notebook by your bed. Jot down one worry—and one thing you’re grateful for. Close the book. Let go.