You’ve been lying in bed, wide awake. Again.

You check the clock. You do the math. “If I fall asleep now, I’ll get 4 hours.”

But your mind is racing. You’re frustrated. Tense. Maybe even a little panicked.

This might sound strange, but what if the goal tonight isn’t sleep?

What if the goal is peace, even while awake?

Today, I want to offer a powerful option for when you’re stuck in bed—something that can help you experience more calm, even when sleep won’t come.

Let’s talk about mindfulness in bed.

When you’re anxious in the middle of the night, your mind loves to spiral:

“I can’t believe I’m awake again.”

“What if I don’t fall asleep at all?”

“Tomorrow is going to be a disaster.”

Trying to force yourself to sleep in this state doesn’t work. In fact, the more you try, the worse it gets. You’re likely familiar with that vicious cycle.

Mindfulness offers an alternative. It says: “Yes, I’m awake. And I can be here with this, without adding more pain.”

Instead of spinning in worry, mindfulness helps you anchor into your body, your breath, and the present moment.

You’re not trying to fall asleep—you’re simply being with what is.

And strangely enough, when you let go of trying to sleep, you create the conditions where sleep is more likely to happen naturally.

One of the easiest ways to practice mindfulness in bed is a body scan. Here’s how:

1. Start with your toes. Notice any sensations—warmth, tension, tingling, or even nothing at all.
2. Move slowly through each area of your body:

• Feet
• Ankles
• Calves
• Knees
• Thighs
• Pelvis
• Abdomen
• Chest
• Hands and arms
• Shoulders
• Neck and jaw
• Face and scalp

1. Spend about 15–30 seconds on each part. Go slow. No rush.
2. If your mind wanders (which it will), gently bring it back.

You can do the scan top to bottom or reverse the direction. Either way, your only job is to notice.

This isn’t a trick to fall asleep. It’s a way to become friends with your body and your experience—even if it’s not what you wanted.

Your nervous system is highly reactive at night. Especially if you’ve dealt with chronic insomnia.

Practicing mindfulness gives your brain new input: “Hey, maybe we’re safe after all.”

And that message—repeated consistently—is what begins to unwind the sleep anxiety that keeps you up.

You’re not pushing sleep to happen.

You’re letting it happen when your body is ready—and resting your system in the meantime.

Remember, the point isn’t perfect stillness or peace. It’s progress. If you feel just a little less tense, that’s a win.

Sometimes, mindfulness in bed feels impossible. Your thoughts may be loud. Your body might be buzzing. That’s okay.

If it feels like too much, you can shift to another option—like doing something calming in bed or getting up altogether. We’ll talk about those next.

But tonight, try this:

Let go of the demand to sleep.

And gently ask: “Can I be okay with being awake?”

Even if the answer is no, that’s fine. Asking the question is enough.

To peaceful sleep,

Ivo at End Insomnia

Why should you listen to me?

I recovered from insomnia after 5 brutal years of suffering. I also wrote a book about it. I’ve now coached many on how to end their insomnia for good in 8 weeks.

1. Looking for a deep dive into the End Insomnia System? Start with the