Sleep
Rest well tonight
Worry, grief and stress often show up at night. These tools help your body slow down and your mind let go.
Sleep sounds
Sounds are created on your device, so they use almost no data. They keep playing while you use the rest of the toolkit. Some phones pause sound when the screen locks — if so, keep this page open with the screen dimmed.
Tonight's wind-down routine
Doing the same calm things each night tells your body sleep is coming.
Can't sleep?
- 1
Stop trying to sleep
Sleep comes when we stop chasing it. Tell yourself: “Resting is good for me too.”
- 2
Follow the 20-minute rule
If you've been awake for what feels like 20 minutes, get up or sit up, keep the light low and do something quiet until you feel sleepy.
- 3
Turn the clock away
Checking the time adds worry. Your body will catch up on sleep over the coming nights.
- 4
Park your thoughts
Keep paper by the bed. Write down what's spinning in your head, and leave it there until morning.
Daytime habits for better nights
- No caffeine after early afternoon
- Cool, dark, quiet room where possible
- Avoid long daytime naps
- Same wind-down routine every night
- Do not check the clock during the night
Based on Sleep self-help modules — Centre for Clinical Interventions (WA Health)
These tools support your wellbeing — they are not therapy or an emergency service. If you are in danger, call local emergency services (in Afghanistan: police 119, medical 102).