Learn
Learn
Your body cannot go from full speed to sleep in a minute. A wind-down is a bridge, a half hour or so of lower light and lower effort. It can be very simple: dim the lights, put the phone away, wash your face, stretch a little, listen to something soft. Doing the same few things in the same order each night becomes a cue. Many people find the cue works better than any single activity. Keep it realistic for a home with family and noise. Even fifteen minutes counts. Tonight, try the sound and the slow body relaxation below, and see which one feels more like yours.
Practice
Listen to a soft soundscape, then try the sleepy body scan.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
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Ready when you are. You can finish the practice later and come back.
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.