3AM Rescue Plan

Go Back to Sleep — Guided audio

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Do not check the time repeatedly.Do not scroll or start thinking.Remind yourself: “I am safe. I don’t need to force sleep.”Take six slow breaths — inhale for 4, exhale for 6.Have a small protein snack if hungry. OptionalGet up briefly in low light if needed. Optional

Why this matters

Checking the time and starting to think tells the nervous system this is a problem to solve. The rescue plan gives you a short, repeatable sequence instead of a spiral.

Common mistake

Turning on bright lights or the phone and negotiating with the night. That usually lengthens the wake.

Make this easy

Keep this page saved on your home screen. You do not need to go through Home first.

You'll return to sleep faster and with less frustration.