If you’re tired but wired at night, your nervous system is likely stuck in a daytime gear. Breath is the fastest lever we have to change it.

Four fixes to try tonight

Try 4-7-8 breathing in bed, a two-minute physiological sigh after screens, humming exhales for a calmer heart rate, and box breathing if your mind won’t stop planning tomorrow.

Make it a ritual

Pair one technique with the same cue every night — lights off, phone down, feet warm. Consistency matters more than the technique you choose.

Give it ten nights before you judge it. Sleep changes slowly, then all at once.