A 7-minute wind-down
A tiny flow that tells your body it’s safe to rest.
- Two slow stretches (neck + hamstrings)
- 30–60 seconds of relaxed breathing
- Write tomorrow’s top 1–3 on a sticky note
Sleep improves when evenings become signals. Use this calm checklist to shape a wind-down you’ll actually keep.
Choose one tiny step from each section. You don’t need all of it—just enough to invite sleep.
A tiny flow that tells your body it’s safe to rest.
If thoughts race, put them somewhere gentle.
Consistent wake time is more powerful than a perfect bedtime.
Perfection isn’t the goal. If you’re up late, keep the ritual short and keep the wake time steady. If you wake at night, try a brief walk to the kitchen for water and a return to bed with slow breaths. If sleep is an ongoing medical issue, consult a clinician.
Short checklists and tiny rituals—delivered with kindness, 1–2× a week.