Stoic Sleep Hacks: How Marcus Aurelius Would Fix Your Insomnia

Sleepless nights in the modern world often stem from racing thoughts, looming deadlines, and constant digital distractions. Yet Marcus Aurelius, the Roman emperor and Stoic philosopher, faced his own anxieties centuries ago—and in his Meditations, he left us a blueprint for reclaiming peaceful, restorative sleep. Here are six Stoic-inspired sleep hacks to help you rest like the Philosopher-King.

STOICISM

8/2/20252 min read

1. Evening Reflection: Let Go of the Day

Before bed, Marcus practiced nightly self-examination. He asked himself:

“Every night, ask: What weakness did I overcome today? What virtue did I acquire?”

How to try it:

Spend a few minutes journaling:
- One success or moment of gratitude
- One worry or challenge you faced
- One small action to address tomorrow

This ritual helps your mind “close the office,” signaling it’s time to let go and rest.

2. Praemeditatio Malorum: Tame Tomorrow’s Anxieties

Insomnia often arises from anxieties about the future. The Stoics practiced praemeditatio malorum—anticipating potential setbacks in advance.

How to try it:

Picture tomorrow’s challenges before bed: visualize what could go wrong and how you’ll calmly respond.
Remind yourself: when fears become familiar, they lose their power to hijack your peace.

3. Worry Check: “Not My Monkeys!”

When intrusive thoughts threaten your rest, use a modern Stoic mantra:

“Not my monkeys, not my circus.”

This reminds you to distinguish between what’s within your control (your judgments, responses) and what isn’t (external events). As Marcus put it: our opinions disturb us, not things themselves.

4. Bedtime Routine: Control the Controllables

The Stoic "dichotomy of control" applies to sleep habits. Establish a predictable wind-down process:

Shut off screens at least 60 minutes before bed.
Dim the lights and read something calming (like Meditations), or do gentle stretching.
Try deep diaphragmatic breathing or a short body-scan meditation.

Small actions shift your focus away from racing thoughts and toward restful calm.

5. Philosophical Mantras: Rewire Your Mind

Before sleep, quietly repeat a calming affirmation inspired by Marcus:

“Do not let your sleep be troubled by the affairs of the day. Let them go.”

This gentle mantra helps your mind favor tranquility over anxiety.

6. Dawn Reset: Embrace the Morning Challenge

If you wake early and can't return to sleep, follow Marcus’s advice:

“At dawn, when you have trouble getting out of bed, tell yourself: ‘I have to go to work—as a human being.’”

Treat early wakefulness as a chance to practice self-discipline. If sleep won’t come, get up, reflect, or journal—then return to bed when your mind is at peace.

Bringing Stoicism to Your Nights

By integrating these Stoic sleep hacks—reflection, mental rehearsal, practical mantras, mindful routines, and morning resets—you turn insomnia into an exercise in self-mastery. For Marcus, sleep was more than a biological need: it was a training ground for virtue and a chance to renew your sense of purpose, so each new day begins with clarity and strength.

Let Stoic wisdom quiet your mind and restore your nights—one calm, intentional practice at a time