🌙 1. Pause. Breathe. This Isn’t an Emergency
Your first instinct might be alarm: “I’ll never fall back asleep.” But panic spikes cortisol—the very hormone that blocks sleep. Instead, meet the moment with neutrality. Whisper to yourself:
“This is a pause—not a problem. My body is still resting.”
Your nervous system responds to your tone. Calmness is contagious—even to yourself.
⏰ 2. Turn the Clock Away
Checking the time activates your prefrontal cortex—the planner, the worrier, the “What if I only get 4 hours?!” voice. That calculation fuels wakefulness.
→ Try this: Before bed, rotate your clock out of sight. If you wake, resist the glance. Remind yourself:
“Rest is rest—even with eyes open.”
Your body repairs, your brain processes, your heart rate slows. Stillness counts.
🌬️ 3. Reset Your Nervous System in 90 Seconds
When anxiety flares, use your breath—not as a tool to force sleep, but as a signal of safety. Try 4-7-8 breathing:
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