2-5 min
Brain Dump + cognitive defusion
Calm Racing Thoughts
My mind will not stop replaying, planning, or catastrophizing.
Externalize the thoughts, reduce the feeling that you must solve them tonight, and lower cognitive arousal before sleep.
3-8 min
Cognitive shuffling + low-pressure redirection
Get Back to Sleep After Waking at 3AM
I woke up in the middle of the night and now I am fully alert.
Interrupt the mental math of lost sleep and give the brain something neutral to focus on instead of forcing sleep.
3 min
Progressive muscle relaxation
Release Body Tension Before Sleep
My body feels tight, restless, or physically braced even though I am tired.
Move from toes to face, tense briefly, and release with intention to help your nervous system register safety and heaviness.
2-5 min
4-7-8, box breathing, and simple paced breathing
Follow a Slow Breathing Rhythm
I feel activated, shallow-breathing, and unable to settle.
Use a gentle visual rhythm so you do not have to count, think, or perform. Just follow the shape and slow down.
1-2 min
Attention shift + external anchoring
Reset Breathing Awareness
The more I notice my breathing, the more alert and anxious I feel.
A guided reset for nights when normal breathing exercises backfire and make you monitor every breath more intensely.
30 sec
Sleep cycle timing estimate
Sleep Calculator
I want a quick estimate for when to go to bed or when to wake up.
Estimate bedtimes or alarm times using 90-minute sleep cycles and a gentle assumption about how long it takes to fall asleep.
15-60 min
Rain, ocean, forest, fire, white noise, and brown noise
Play Ambient Sounds for Sleep
I need something soft and repetitive so my mind stops searching for stimulation.
Choose a low-friction soundscape, set a timer if you want, and let steady sound replace the urge to keep scrolling or thinking.