Free sleep tools
20 short exercises on sleep, 2 to 8 minutes each, free and with no account needed. Open one and it runs right in the page.
The 20 tools
A week of sleep, honestly
Rate how easily you fell asleep, how you slept, and how you felt the next morning. A week of honest entries shows more than any single bad night.
Design your wind-down
Build a realistic last hour before bed from things you would actually do, not an ideal routine you would abandon by Wednesday.
What keeps you up
Sort the things that visit at bedtime into what they are made of: unfinished tasks, worries, replays, or body restlessness. Each one wants a different response.
Sleep habits worth a look
Tick the everyday habits that are true for you. None of them is a verdict; together they show where sleep might be getting crowded.
A body scan for rest
Move your attention slowly from your feet to your head, noticing and softening as you go. Often used in bed; usable anywhere.
When tiredness lands
Mark when across the week you feel sleepiest, from the mid-afternoon slump to the second wind at midnight. The shape says a lot about where your sleep is being spent.
What to say to yourself at 3 a.m.
Turn over the thoughts that arrive when you wake in the night, and find a steadier reply on the back. Keep the ones that would actually quiet you.
Evening pleasures against sleep
Place what you do in the evenings on a grid of how much you enjoy it against how much it helps you sleep. Not everything that costs sleep has to go, but it helps to know which ones you are paying for.
How you wake up
Set a dial for each part of your mornings: getting up, the first hour, mood, appetite, and when the day starts to feel manageable. The waking side of sleep gets far less attention than the falling-asleep side.
How much sleep is on your mind
Rate how often sleep occupies your thinking during the day and your effort at night. For some people the trying has become heavier than the tiredness.
Where the evening goes
Divide 100 points across how the hours between dinner and bed were actually spent this week. The evening is where sleep is made or spent, and most of us have never looked at it.
What short sleep takes first
Put in order what goes first when you are short on sleep: patience, focus, humor, appetite, warmth. Knowing your order makes a rough night easier to plan around.
Daylight, movement, sleep
Each day, rate how much daylight you got, how much you moved, and how you slept that night. Sleep is often decided before noon, and a week of entries tends to show it.
Your sleep story
Write about how you have slept across your life: as a child, in the easiest stretch, and now. Seeing sleep as a story with chapters loosens the belief that this chapter is the only one.
Your 3 a.m. plan
Decide in daylight what you will do when you are awake in the night, so there is a plan to follow instead of a fight with the pillow. Plans made at 3 a.m. are rarely good ones.
Four in, six out
A gentle bedtime rhythm: breathe in for four, out for six, with no holds to count. It is simple enough to keep going as the mind loosens.
The sleepy signals you push past
Choose the signs that tell you your body is ready for sleep, including the ones you regularly ignore for one more episode. Answering the first signal is easier than chasing sleep an hour later.
What you do instead of sleeping
Choose and rank what fills the hour you meant to spend asleep. Often it is the only hour of the day that is yours, which is why it is so hard to give up.
Your bedroom, dial by dial
Set a dial for each thing the room itself contributes: dark, quiet, cool, comfortable, tidy, screen-free, and whether it feels like a place for rest. The room is the one part of sleep you can change with your hands.
Sleep advice, sorted
Sort the advice you have been given about sleep into what you tried and found helpful, what you tried and did not, and what you have never actually tested. The third column is usually longer than expected.
What these tools are, and are not
Every tool here is free and works without an account: choose cards, move dials, sort a list, follow a paced breath, or keep a seven-day log, and read back what you noticed at the end. They are built to make a vague feeling more specific, which is often the first useful step.
None of them diagnoses, screens for or treats anything, and nothing you see at the end is a score or a label. If something you notice worries you, a licensed therapist is the right next conversation, and the directory is free to browse.