4. Do Not Reach for Your Phone
Light, notifications, and scrolling activate the brain. Even “just checking” your phone tells your mind it’s daytime.
If you truly cannot sleep after 20–30 minutes, choose something boring and dim:
Sit quietly
Read a few pages of a paper book
Listen to a calm, familiar audio (nothing new or exciting)
The goal is not entertainment — it’s gentle disengagement.
5. Let Thoughts Pass Without Engaging Them
At 3 a.m., thoughts feel heavier than they are. Problems seem bigger, regrets louder, fears more convincing. This is not clarity — it’s nighttime chemistry.
Instead of arguing with thoughts, imagine placing them on a shelf until morning. You can silently say:
“Not now. I’ll look at this tomorrow.”
Most issues feel very different in daylight.
Read more on the next page >>
For more detailed instructions, please click the button below (>) and follow us on Facebook.
