Relaxation-for-Sleep Routine

For nights when the body is tired but the mind is racing: offload worries early and use slow breathing or relaxation before lights out (common but individually untested habits), and keep the bed for sleep, getting up if you can't sleep after about 20 minutes - stimulus control, one of CBT-I's genuine active ingredients, used here on its own rather than as full insomnia treatment. Not a substitute for CBT-I if racing thoughts and wakefulness persist; consider a clinician.

How often: nightly · planning default, not from the research

When: evening · planning default, not from the research

The time slot is a planning choice: a swap can keep it.

Not yet in the evidence base — this is a reasonable way to work toward the goal, not a recommendation a review has confirmed. See “Evidence status” below for what a review would need to confirm.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
Offload Worries Before Bed
5-10 min in the early evening
Clear tomorrow's tasks and worries before you get into bed.
Slot: pre-sleep wind-down
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-sleep wind-down. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
4-7-8 breathing
Compared in the review
2 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in duration and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Box breathing
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Buteyko
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Extended exhale
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Humming / vocalised exhale
Compared in the review
1 paper put it in this slot · dose in duration
Evidence and how-to
Pursed-lip breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Resonance / coherent breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Slow-paced breathing
Compared in the review
2 papers put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Ujjayi
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
2
Use Relaxation or Slow Breathing to Wind Down
5-15 min just before lights out
A consistent slow-breathing or relaxation technique to lower arousal.
Slot: pre-sleep wind-down
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-sleep wind-down. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
4-7-8 breathing
Compared in the review
2 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in duration and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Box breathing
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Buteyko
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Extended exhale
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Humming / vocalised exhale
Compared in the review
1 paper put it in this slot · dose in duration
Evidence and how-to
Pursed-lip breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Resonance / coherent breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Slow-paced breathing
Compared in the review
2 papers put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Ujjayi
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
3
Reserve the Bed for Sleep
use bed only for sleep; if awake ~20 min, get up
Return to bed only when sleepy to strengthen the bed-sleep link.
Slot: in-bed behavioural rules
Scaffold: app-designed stepApp-designed prescriptionthe finding states no duration for this.
No option on this bench from any review
No completed Round-2 review has named a practice for in-bed behavioural rules that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.
4
Use Relaxation or Slow Breathing to Wind Down
turn the clock away; do not check the time on waking
Reduces sleep-related anxiety that keeps you awake.
Slot: in-bed behavioural rules
Scaffold: app-designed step
No option on this bench from any review
No completed Round-2 review has named a practice for in-bed behavioural rules that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.

Safety, and where each line comes from

8 product safeguard (app-authored)1 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Product safeguard (app-authored)general adults.
From this routine’s block record, written by this app.

When to seek supervision or clearance

Product safeguard (app-authored)Loud snoring with witnessed gasping/choking or breathing pauses plus daytime sleepiness (possible obstructive sleep apnea), refer to a clinician
From this routine’s block record, written by this app.
Product safeguard (app-authored)Difficulty falling or staying asleep at least 3 nights/week for 3+ months with daytime impairment (possible chronic insomnia disorder), refer to a clinician
From this routine’s block record, written by this app.
Product safeguard (app-authored)Excessive daytime sleepiness despite adequate time in bed, or falling asleep involuntarily during activities, refer to a clinician
From this routine’s block record, written by this app.
Product safeguard (app-authored)Sleep problems accompanied by persistent low mood, hopelessness, or thoughts of self-harm, seek prompt professional support
From this routine’s block record, written by this app.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.

Boundary conditions

Product safeguard (app-authored)This routine is sleep structure for healthy adults, not a treatment for a sleep disorder. Persistent difficulty falling or staying asleep, loud snoring with daytime sleepiness, or sleep problems tied to mood or medication belong with a clinician.
Product safeguard (app-authored)Do not use this routine to cut sleep short or to push through severe daytime sleepiness, and never while driving or operating machinery is impaired by tiredness.
Source silentThe sources behind this routine's finding report no contraindications or boundary conditions.

How to do it

Do the 5-10 minute worry offload in the early evening at a desk or table: tomorrow's tasks and the things circling, on paper before you get into bed.
Just before lights out, 5-15 minutes of slow breathing or one relaxation technique you repeat nightly. Attention wandering is expected; bringing it back gently is the practice, and it builds over weeks rather than working the first night.
Keep the bed for sleep. If you are awake and frustrated for about 20 minutes, get up, do something quiet in dim light elsewhere, and go back only when you feel sleepy.
Turn the clock away and do not check the time when you wake. Knowing the number adds nothing and usually raises the pressure.
Five minutes of breathing on a night you are exhausted is the lighter version of the sequence, not the same as running all of it.
This is a general routine, not insomnia therapy. If racing thoughts and wakefulness persist, or sleep trouble runs at least three nights a week for three months or more with daytime impairment, a clinician and CBT-I are the next step - and if sleep problems come with persistent low mood or thoughts of self-harm, seek support promptly.

Evidence status

Not yet in the evidence base

No internal review in this library has asked this specific practice’s question yet, so there are no cited studies here. It’s included as a way to work toward the goal — not because a review has confirmed it works as described.

What a review would need to answer: Does relaxation or slow breathing before bed, on its own rather than inside CBT-I, improve sleep onset, quality or duration in adults?

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