Personal Growth Intervention

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 relaxation practice to you.

  • 2

    Just breathe

    Focus 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

    Relax from head to toe

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

  • 4

    Focus on the light

    Your worries are the darkness. Focusing on the darkness will not make it go away. You let in some light by thinking about good or even great things in your life. This can even be just the fact that you are alive, that you have a roof over your head, that you can look at the stars...

  • 5

    From thinking to feeling

    Fully immerse yourself in any good feelings that arise. Try to make them permeate your entire body. You can also imagine them cleaning 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 go to sleep. This process might not work perfectly the first few times you try this, but you will improve with practice.

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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