A Nightly Wind-Down

Your path to quality sleep starts with a consistent wind-down routine. Choose the one that best suits your needs tonight:

Building Your Rhythm

• Aim for a Full Wind-Down for at least 8 out of the next 10 nights. This will build your circadian rhythm and transform your sleep!

Maintaining A Strong Rhythm

• Do a Full Wind-Down at least 4 nights a week, and a Quick Wind-Down the other nights, as needed.

Out Late Tonight?

• The Quick Wind-Down is perfect for those nights when you get home late. It'll still help you relax and prepare for sleep, even with limited time.

The key is to create a consistent wind-down routine that works for YOU. Whether you choose the full or quick version (or somewhere in between), make it a priority to wind down and signal to your body that it's time to rest.

Progressive Muscle Relaxation

This technique helps release physical tension and promotes a sense of deep relaxation.

1. Lie down comfortably in bed or on a yoga mat.
2. Starting with your toes, tense each muscle group for 5-10 seconds alongside the rhythm of your deep breaths. Notice the sensation of relaxation upon release.
3. Progress through your body, tensing and releasing muscle groups in your feet, calves, thighs, buttocks, abdomen, chest, arms, hands, neck, and face.