Can't Sleep: Fall Asleep Fast

Can't sleep? When your mind is racing at 3am, Can't Sleep gives you one calm thing to do right now: tap "Help me sleep" and follow a gentle 12-minute wind-down to fall asleep. No ads, no account.

Breathe slowly, quiet racing thoughts, relax your body or play soft sleep sounds. Every tool is built for the dark: a warm, dim screen, chimes and soft vibration, so you can keep your eyes closed.

WHEN YOU CAN'T SLEEP RIGHT NOW
• Help me sleep: one tap starts a guided wind-down. Breathe, shuffle, settle.
• Try another: if something isn't working tonight, switch to a different tool in one tap.
• Get up for a bit: awake for 20 minutes? A quiet, dim reset based on the CBT-I 20-minute rule, then back to bed when you feel sleepy.

QUIET RACING THOUGHTS
• Cognitive shuffle, read aloud: a soft voice says one random word every few seconds. Picture it, let it go, and let your mind drift off. No reading, eyes closed.
• Write it down: empty tomorrow's to-do list out of your head before bed.
• 5-4-3-2-1 grounding, rewritten for a dark bedroom.
• Guided imagery and candle focus, for when the cognitive shuffle isn't enough.

BREATHING EXERCISES FOR SLEEP
Follow a glowing ember that fills as you breathe in and empties as you breathe out.
• Physiological sigh: two breaths in, one long sigh out
• 4-7-8 breathing
• Box breathing, traced around a square at a steady pace
• Slow breathing at six breaths a minute

DEEP REST FOR 3AM WAKE-UPS
• NSDR (non-sleep deep rest): a yoga nidra style body scan with long, slow exhales
• Eye movement reset: slow closed-eye movements for falling back asleep
• Progressive muscle relaxation (PMR)
• The military sleep method

SLEEP SOUNDS THAT NEVER LOOP
Rain sounds, white noise, brown noise, pink noise, ocean waves, night forest, campfire, stream, distant thunderstorm, fan and a warm drone. Every sleep sound is generated live on your phone, so you never hear a loop while you fall asleep. Mix up to four sounds and set a sleep timer that fades out gently over the last minute.

SLEEP TIPS FOR TOMORROW NIGHT
Short, practical tips on morning light, caffeine timing, a cool bedroom and dim evening light. One gentle tip each morning if you want it.

WHAT'S FREE, WHAT'S PREMIUM
Every tool you need tonight is free: all breathing exercises, the cognitive shuffle, NSDR, the sleep methods, and rain, white noise and brown noise. Premium adds a 4-week sleep program based on CBT-I (cognitive behavioral therapy for insomnia), sleep stories, sleep insights and every sleep sound. Try Premium free for 15 days. Monthly, yearly or one-time lifetime plans.

FAQ
• Do I need an account? No. Open the app and start.
• Are there ads? No.
• Does it work offline? Yes. The breathing exercises, sleep tools and sleep sounds run on your phone.
• Where is my data? Your sessions, notes and reminders stay on your device.

Can't Sleep is a wellness app for relaxation and healthy sleep habits. It is not a medical device and does not diagnose, treat, cure or prevent insomnia or any other condition. If trouble sleeping continues or affects your days, please talk to a healthcare professional.

Tonight, try one slow breath out. Then let Can't Sleep help with the rest.