A Lullora worksheet · 1 minute

The 3am card

You are awake and the room is dark. This is what usually helps, and what usually makes it worse. Keep it where you can find it without the light.

Try Lights off, or as low as they go Breathe out longer than you breathe in Let the jaw and shoulders soften Stay still and let sleep come, or not Get up and sit in a dim room if a good while has passed

Waking in the night is common. If it keeps happening, that is worth a conversation with a clinician — not a verdict on you.

A little less noise.A little more room for you.

A little less noise.
A little more room for you.