Journal
Sleep
How to fall back asleep at 3 a.m.
Woke up and can’t drift off again? Try these gentle, science-backed tricks instead of reaching for your phone.
We have all been there: wide awake at 3 a.m., mind racing through tomorrow’s to-do list. The good news is that waking in the night is normal, and there are simple ways to ease back into sleep.
Keep the lights low
Bright light tells your brain it is morning. If you need to get up, use a dim lamp and avoid screens so your body keeps producing melatonin.
Try a body scan
Starting at your toes, notice each part of your body and let it soften. Most people drift off long before they reach the top of their head.
If you are still awake after 20 minutes
Get up, sit somewhere comfortable and do something calm, like reading a paper book, until you feel sleepy again.
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Soundscapes
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Running water and birdsong mask distracting noise and nudge your brain into a relaxed, attentive state.
Stress
A 5-minute evening wind-down
A tiny routine to close the laptop, clear your head and signal to your body that the day is done.