Relaxation-for-Sleep Routine

For nights when the body is tired but the mind is racing: offload worries early, use slow breathing or relaxation before lights out, keep the bed for sleep, and avoid clock-watching if you wake. General sleep hygiene aimed at arousal and habit, not treatment for chronic insomnia; if racing thoughts and wakefulness persist, consider a clinician or CBT-I.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Offload Worries Before Bed
5-10 min in the early evening
Clear tomorrow's tasks and worries before you get into bed.
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.
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.
4
Stop Watching the Clock
turn the clock away; do not check the time on waking
Reduces sleep-related anxiety that keeps you awake.

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