Wellness · 4 min read · Updated October 2026
How to fall asleep when your mind won't stop
You're exhausted all evening, then the second your head hits the pillow your brain starts on tomorrow. So you reach for your phone, and an hour disappears.
Curated by Lisa, founder of By Dejuls
Move the thinking earlier
Write tomorrow's three things down at 9pm, on paper. A mind races hardest when it's afraid of forgetting.
Ten minutes of deliberate worrying earlier buys back an hour later. It sounds too simple; it works.
Take the phone out of the equation
Scrolling to get sleepy is the single most counterproductive habit in the routine — light, alerts and other people's news all at once.
The trick isn't willpower, it's replacement: your hands need something else to hold at that exact moment.
Give your breathing something to follow
Breathe in for four and out for six. Longer out-breaths are what actually slow a racing heart rate.
A steady external rhythm makes this much easier than counting, especially when you're tired and frustrated.
Make the room genuinely dark
Even small amounts of light keep you in lighter sleep. Full darkness is cheap and immediate — it's often the fastest win in this whole list.
Wellness note: This guide is general, educational information to support everyday routines. It is not medical advice and doesn't replace a doctor, pharmacist or physiotherapist. If you are pregnant, breastfeeding, on medication or have a health condition, check with a healthcare professional first.
Your next step
Ready to try the Handheld Sleep Aid Device?
This is the replacement for the phone: something silent to hold in your palm with a rhythm to breathe along with.