Can't sleep?
Say what's keeping you up. Get one short routine built for exactly that. Then put the phone down.
What's going on tonight?
No typing. Tap the closest one to see its sample routine.
Three steps. That's all of it.
What's going on tonight?
Tap what’s keeping you up
Eight answers in your own words. No typing, no account.
Get one short routine
3, 5 or 8 minutes, one step at a time, built for that one thing.
screen off
Put the phone down
That’s the last step. The screen goes dark on purpose.
Sample routine
One step at a time, on a timer
Pick a night below and watch its 5-minute routine play. This preview runs faster than the real thing.
I'll do it in my head
Empty your head
Write down what is still running. Or do it in your head.
Routine: My mind won’t stop, 5 minutes
sample · preview, not a live routine
Where the steps come from
Not made up at 3am
Every step is a technique sleep researchers and psychologists have used for decades. cantsleep just puts the right ones in order, for tonight.
Empty your head
People who wrote tomorrow’s to-do list before bed fell asleep faster than people who wrote about what they’d done.
Sleep psychologist Michael Scullin, Baylor University, 2018
Slow your breathing
Slow breathing with a longer out-breath brings in the body’s rest mode and lets the heart slow down.
Review of slow-breathing research, Frontiers in Human Neuroscience, 2018
Squeeze and let go
Tense one muscle group, then release it. The contrast teaches the body what letting go feels like.
Progressive muscle relaxation, physician Edmund Jacobson, 1930s
Get up and reset
If you’re wide awake, leave the bed and come back when sleepy. The bed stays a place for sleep.
Stimulus control, psychologist Richard Bootzin, 1972. Part of CBT-I, the approach doctors recommend first
Lower the light, cool down
Bright screens push sleep later. A dim, cool room around 18°C helps the body settle.
Neuroscientist Matthew Walker, Why We Sleep, 2017
cantsleep doesn't diagnose or treat insomnia. If bad nights go on for weeks, see a doctor.
The people named here aren't affiliated with cantsleep. Their work is where the techniques come from.
Price
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