The moment you wake at 2am is the hardest. Your mind switches on, the worry starts, and the harder you try to sleep, the further away it gets.
Here's a simple, ten-minute plan for that exact moment — the one we put on the rescue card in the Sleep Reset.
Open your eyes. Sit up. Don't check the time. Reach for the notebook by your bed and write down the thought that woke you — the worry, the to-do, the thing you're rehearsing. Getting it out of your head and onto paper tells your brain it's been heard.
Sip cool water. If you're hot, press a damp cloth to your wrists or the back of your neck. Breathe slowly — in for four, out for six. This isn't meditation; it's just signalling to your nervous system that you're safe.
If you're still wide awake, get up. Go to a dim room, read something gentle, or do a quiet, repetitive task. Don't scroll. When your eyes feel heavy, go back to bed. You're not 'failing' at sleep — you're giving your body the space to find it again.
The goal isn't to force sleep back. It's to stop the worry spiral, so sleep can find its own way home.
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