Bedside · RESTORE
It's 3am. You're not broken.
3am is for presence, not solutions. Don't check the clock again. Don't open the phone. Longer out-breath than in-breath for a few minutes. Cool the room if you can. Solutions wait for daylight.
Right now
- Exhale longer than you inhale (about 4 in / 6 out).
- Name three things you can feel (sheet, pillow, air).
- If still awake after ~20 quiet minutes, soft light, dull book — no email.
Read the full 3am article Sleep programmes
If night waking comes with chest pain, severe breathlessness, or mood that frightens you — contact emergency services or your GP. This page is wellbeing education only.