Wind down for the evening
A guided sequence with breathing, body relaxation, and prompts for letting the day settle.
Open wind-down ↗Your free sleep spaceLet the day settle.
Let the day settle.
Make room for rest.
Find a gentle place to begin: a wind-down practice, a body scan, or a routine that fits your evening.
Free tools · Choose your own pace · No account needed
01 / Begin where you are
A little space before bedtime.
Choose one practice. You can pause or stop whenever you need.
Try a gentle body scan
Follow a short series of prompts, moving through different areas of the body.
Try the body scan ↗Make room for a busy mind
Explore the racing-thoughts tool with breathing and a space to put thoughts into words.
Explore the practice ↗What would be useful tonight?
My thoughts are busyI want to soften tensionI need an evening routineI prefer a guided videoI want to understand my sleep
Before settling into your evening, try guided progressive muscle relaxation. If you want to plan a separate time to review concerns, the worry time timer and journal lets you choose a window that suits your day.
02 / A routine that fits your lifeCreate your own
Create your own
evening wind-down.
Use the existing routine builder to choose your available time and activities. Return to a routine that suits you, and adjust it as your evenings change.
Build my evening routine ↗- 01 Choose the time you have
- 02 Pick the activities you want to try
- 03 Follow your personalised routine
- 04 Keep a printable checklist nearby
Open the printable bedtime checklist ↗ · Explore our general 7-day calming practice ↗
Further support
You can explore more help.
If sleep problems persist or affect daily life, speak with a qualified health professional.
Explore online therapy
Read our guide to online therapy and the questions to ask when choosing support. Check directly whether a provider offers care for your sleep concerns.
Read the therapy guide ↗Browse the directory
Explore sleep and relaxation practitioner listings. Check qualifications, services, and suitability directly with each provider.
Browse sleep listings ↗Make space for a break
Explore retreats for rest, meditation, or a change of pace. Review each retreat’s programme and practical details.
Explore retreats ↗Some links lead to paid services. We may earn a commission when you book or purchase through affiliate links, at no extra cost to you.