Five steps to switch off the 3am spiral and get back to sleep.

The 3am Reset is a short PDF guide. Read it in ten minutes, use it tonight.

• Why the same worry feels enormous at 3am and small over breakfast.
• The five steps in order, from the moment you wake up wired.
• What to do with the thought that keeps coming back, so it stops pulling you in.
• Two things that make the spiral worse, even though they feel like they should help.
• A short page to read the next morning, so the next night starts calmer.