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Lights-Down Wind-Down

A wind-down is a bridge between a busy day and bed. In seven minutes you will dim the lights, set your devices aside, do one small body thing, breathe slowly and let tomorrow wait. It is a cozy routine, not a treatment for sleep problems.

7 minHeadphones optionalNothing is recorded

Rest & sleep7 min · 7 stepsReady

Lights-Down Wind-Down

Play 7-min ritual

00:0007:00

Dim the room, put the day down and breathe slowly before bed.

The steps

Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.

  1. 01

    Dim the room00:00–00:40

    Turn off the bright overhead light and switch on a lamp or a softer one. Let the room get quieter.

  2. 02

    Put devices away00:40–01:40

    Set your phone to charge somewhere out of arm reach, with the screen down. Close any laptop.

  3. 03

    One small body thing01:40–02:40

    Wash your face, brush your teeth or change into comfortable clothes. Do it slowly, with no rush.

  4. 04

    Get comfortable02:40–03:20

    Sit on the edge of the bed or lie back. Let your hands rest and your weight sink into the surface.

  5. 05

    Slow breathing03:20–05:20 · breathe 4-6

    Breathe in through your nose for four and out for six. Let each long breath out feel like setting something down.

  6. 06

    Set tomorrow aside05:20–06:20

    If a thought about tomorrow shows up, tell it "later" and go back to the breath. Nothing needs solving now.

  7. 07

    Rest06:20–07:00

    Stop guiding your breath and let it go on its own. Stay as long as you like.

Afterwards: Stay in the dim light and keep your screens away until you are asleep.

More for rest & sleep

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The Day Is Done

Look back at the day kindly, name tomorrow and let go.

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Slow Count Down

Count down slowly with each breath out, starting from twenty.

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Head-to-Toe Check

Move your attention slowly from your face down to your feet.