What to do when you can’t sleep because of worries

A simple technique to shift your awareness from the negative to the positive, find peace, and fall asleep.

Desired outcome

To relax and become able to sleep

Level of Difficulty


Time to Result

10 minutes

Millions of people suffer from chronic sleep problems. For many, worry is a major contributor to sleeplessness. This personal growth intervention offers a practical workflow that you can follow to relax, find peace, and fall asleep.

Personal Growth System


  • 1

    Turn on relaxing music

    Ideally, use a piece of music that is related to a happy moment, peaceful location, or that you associate with positive emotions.

  • 2


    Bring your attention on your breath for a few moments. Breathe through your belly button. Exhale and inhale deeply. You should start to feel a bit more relaxed already.

  • 3

    Scan your body

    Mentally scan your body from head to toe and let go of any tension in the different parts of your body. Keep breathing deeply and slowly.

  • 4

    Shift your attention

    Your worries are darkness. Focusing on the darkness will not make it go away. Let in some light by thinking about some of the good things in your life. This can be just the fact that you are alive and have a roof over your head.

  • 5

    Move from thinking to feeling

    Fully immerse yourself, bask in any good feelings that arise. Make them expand and permeate your entire body. Imagine the light clean away all the dirt that you have accumulated on the inside. Stay in this state for as long as you like.

  • Go to bed

    Turn off your music and try to go back to sleep. This process might not work perfectly the first few times you try, but you will improve with practice.

Learn how to deal with your negative emotions more effectively

Understand and master your emotions to radically transform your quality of life, performance, and impact.
Emotional Mastery teaches a practical, science-backed framework to understand your emotions. Applying these insights on a daily basis will radically improve your quality of life experience.

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Good luck! You got this. Just start small and keep moving this practice forward!

Related Quotes

Nothing has to happen for me to feel good. I feel good because I’m alive! Life is a gift, and I revel in it.
Don’t be victim of negative self-talk. Remember, you are listening.
Qualities die for want of attention, so any unlovely state might best be rubbed out by imagining “beauty for ashes and joy for mourning” rather than by direct attacks on the state from which we would be free.
Neville Goddard
You drown not by falling into a river, but by staying submerged in it.
Paulo Coelho

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