Sleep

What to do when you wake at 3 am and can't sleep

Waking at 3 am and unable to get back to sleep: why it happens, four things that help and two that make it worse, a breath that works lying down, and when to get up.

4-7-8 breathing for sleep: how to do it in bed

4-7-8 breathing for sleep, step by step: the count, why the long exhale makes you drowsy, how many rounds to do in bed, and what to try if it does not work for you.

A wind-down routine that actually sticks

How to build a bedtime routine you will keep: three small steps in the same order, a screen rule you can live with, and an earlier start after a short night.