Guide • 6 minutes
A 10-minute wind-down routine
The goal is transition. Not perfection. Not “sleep instantly.”
Minute 1–2: soften the body
- Relax shoulders and jaw.
- Let your hands rest open.
Minute 3–6: slow breathing
Do steady breathing: inhale 4, exhale 6. Keep it comfortable.
Minute 7–10: brain offload
Write 5 lines: what’s on your mind, and one tiny “tomorrow” action for each. Then stop.
If sleep issues persist, consider talking with a qualified professional.