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Sleep again

A gentle week to rebuild an easier evening and a softer night.

  • 7 days, about 49 min in all
  • Self-help, private

Who it is for

For people who lie awake with a busy mind, scroll late, wake at 3 a.m., or feel tired but wired when the lights go off.

What you will do

  • Understand what makes sleep come
  • Shape a calm wind-down
  • Quiet racing thoughts with a mind game
  • Teach your bed that it is for sleeping

Your seven day path

  1. 1Day 16 minUp nextHow sleep actually comesPractice: Slow walk
  2. 2Day 26 minCaffeine, screens and the eveningPractice: Warm drink pause
  3. 3Day 38 minBuild a wind-down hourPractice: Just listen + Sleepy body scan
  4. 4Day 47 minQuiet the racing mindPractice: Word-picture game
  5. 5Day 58 minMake your bed a sleep placePractice: Can't sleep? Reset
  6. 6Day 68 minPark tomorrow before bedPractice: Brain dump and parking lot
  7. 7Day 76 minKeep a kind, steady rhythmPractice: Body scan + Sleepy body scan

About the evidence

Based on widely used sleep habits and the behavioural parts of CBT for insomnia, such as keeping regular times and not lying awake in bed. Research support is good for these habits, though results vary. This is self-help, not treatment.

Please read

This program does not cover medication or sleep disorders. If poor sleep goes on for more than a few weeks, you snore loudly and stop breathing, or it affects your work and mood, please see a doctor. If you ever feel unsafe, call Tele MANAS on 14416 or 112.

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