Once it starts, you can turn the screen off and set the phone face down.

Based on paradoxical intention, a CBT-I technique for when trying to sleep is part of what keeps you awake. Instead of trying to fall asleep, you lie in bed in the dark with your eyes open and gently stay awake. Taking the effort away is the point, and it can feel odd at first. Use it at lights out, lying in bed. Don’t read, look at the phone, or get up to keep yourself awake. Lying still with your eyes open is the whole practice. If you start to feel alert or frustrated, or what seems like about 20 min passes, get up, sit somewhere dim, and go back to bed when you’re sleepy. It suits some people and not others. If staying awake on purpose makes you more anxious, stop and try a different exercise.

Narration

Female voiceMale voice

Read along

1. This one happens in bed, with the lights out. Once it’s started, set the phone face down and lie the way you usually sleep.
2. Let your eyes stay open in the dark. There’s nothing to look at. Let them rest on the ceiling, or on the dark of the room.
3. For the next few minutes, your only job is to stay awake, gently. Not by sitting up or thinking hard. Just by lying here with your eyes open.
4. Trying to fall asleep is a kind of effort, and effort keeps the body alert. So for now, set that job down. There’s nothing you have to make happen.
5. Notice the bed under you, the weight of the covers, and the air on your face.
6. If a thought comes about sleep, about the time, or about tomorrow, let it be there. You’re not trying to sleep right now, so it has nothing to push against.
7. Keep your eyes open, softly. If they feel heavy, let them stay open a little longer anyway. No need to strain.
8. If your eyes close on their own for a moment, that’s fine. When you notice, open them again, without any hurry.
9. Let your breathing be however it is. Listen to the sounds in the room, and the ones farther off.
10. Stay with the dark and the quiet. Being awake is allowed. Lying here, resting, is enough.
11. If your eyes keep wanting to close, you can stop opening them. Let them close, and let sleep come if it comes.
12. If you’re still wide awake after a while, or starting to feel frustrated, it’s fine to get up, sit somewhere dim, and come back to bed when you’re sleepy.
13. There’s nothing more to do. Leave your eyes however they want to be.

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Everyday Insight’s tools are for education and personal reflection. They are not therapy or medical care, and they are not for emergencies. In an emergency, call 911. If you are in crisis in the United States, call or text 988.