Sleep wind-down

Chained tools for an easy transition

  1. 🌙

    1. Dim the lights

    Lower screen brightness, turn off main lights. Lets melatonin rise.

  2. 🌬️

    2. 4-7-8 breathing

    A few cycles of slow breath to activate the parasympathetic system.

  3. ✨

    3. Short body scan

    5 minutes releasing tension from toes to head.

  4. 🎵

    4. Soothing soundscape

    Rain, ocean, or brown noise as gentle backdrop.