🌙 Bedtime Routine Helper
Follow these steps to prepare your mind and body for restful sleep
1
Breathing
2
Relaxation
3
Visualization
4
Sleep Tips
5
Complete
Deep Breathing Exercise
Follow the circle. Breathe in as it expands, breathe out as it contracts. This activates your body’s relaxation response.
Breathe In
5:00
💡 Tip: Place one hand on your chest and one on your belly. The hand on your belly should rise more than the one on your chest.
Progressive Muscle Relaxation
Tense and release each muscle group for 5 seconds, then relax for 10 seconds. This releases physical tension.
- Feet & Toes: Curl your toes tightly, hold, then release and feel the tension melt away
- Legs: Tighten your calf and thigh muscles, hold firmly, then let go completely
- Stomach: Pull your belly button toward your spine, hold, then soften and release
- Hands & Arms: Make tight fists and tense your arms, hold, then open and relax
- Shoulders: Raise your shoulders to your ears, hold the tension, then drop and release
- Face: Scrunch all facial muscles together, hold, then smooth and relax
3:00
Peaceful Visualization
Close your eyes and imagine this peaceful scene in vivid detail.
You’re lying in a hammock on a peaceful beach…
Gentle waves lap the shore with a soothing rhythm…
A warm breeze caresses your skin…
Palm trees sway softly overhead…
The sky is painted in soft twilight colors…
You feel completely safe and relaxed…
All tension drains from your body…
Each breath takes you deeper into peace…
Gentle waves lap the shore with a soothing rhythm…
A warm breeze caresses your skin…
Palm trees sway softly overhead…
The sky is painted in soft twilight colors…
You feel completely safe and relaxed…
All tension drains from your body…
Each breath takes you deeper into peace…
🎵 Optional: Calming Sounds
🌊 Ocean Waves
🌧️ Rain
🌲 Forest
🔥 Crackling Fire
Final Sleep Tips
Remember these practices for better sleep quality.
- Keep Your Room Cool: The ideal temperature for sleep is between 60-67°F (15-19°C)
- No Screens: Put away devices at least 30 minutes before bed. Blue light disrupts melatonin
- Consistent Schedule: Go to bed and wake up at the same time every day, even weekends
- Limit Caffeine: Avoid caffeine 6 hours before bedtime
- Don’t Force It: If you can’t fall asleep after 20 minutes, get up and do a calming activity
- Journal Before Bed: Write down worries or tomorrow’s tasks to clear your mind