15/01/2026
If you feel exhausted after a long day
but still struggle to fall asleep,
this is not a willpower issue.
Your body may be tired,
but your brain is still in Beta mode —
thinking, planning, staying alert.
Sleep happens when the brain shifts
from Beta (alert) to Alpha (calm).
Try this simple bedtime practice every night:
1️⃣ Put your phone away
Reduce light and stimulation.
2️⃣ Take slow, conscious breaths
Inhale through the nose.
Exhale slowly through the mouth.
3️⃣ After each exhale, pause for 10–15 seconds
Do nothing.
No effort. Just stay aware.
Repeat this cycle at least 10 times before sleep.
This pause sends a safety signal to the brain.
When the brain feels safe,
melatonin is released naturally.
Sleep doesn’t come from pills.
Sleep comes when the nervous system settles.
Practice this daily at bedtime.
Let the body do what it already knows how to do.
