Insomnia
When the body is tired and the mind keeps working.
How it usually shows up
- Long time to fall asleep
- Waking up at night
- Planning tomorrow in bed
What is happening
Sleep does not switch on by command — it arrives when the nervous system receives a signal of safety. Screens, late conversations and planning in bed interrupt that signal.
Evening practices work gently: a longer exhale, a body scan and giving up the attempt to force yourself to sleep.
Three first steps right now
- An hour without screens and bright light before bed.
- Breathe with the exhale twice as long as the inhale.
- A body scan lying down, with no goal of falling asleep.
Practices that help
Every practice links to a full page with instructions and a timer.
- Deep relaxationЙога-нидраУправляемое расслабление лёжа на грани сна и бодрствования.20–40 минут
- Breathing practices4–8 breathingAn extended exhale, twice as long as the inhale.5–8 minutes
- Deep relaxationBody scanA slow scan of the body with an emphasis on releasing tension.15–30 minutes
- PresenceПрисутствие перед сномНесколько минут тишины в кровати перед засыпанием.5–10 минут
- Deep relaxationМедитация лёжаСпокойная практика внимания в положении лёжа, без цели уснуть.10–20 минут
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