Build your ideal custom wind-down routine. Pick your available time before bed and select your favorite relaxation activities.
A consistent bedtime wind-down routine acts as a behavioral cue for your circadian clock, signaling to your brain that it is safe to transition from daytime vigilance to nocturnal sleep [1].
Combining physical relaxation (stretching, body scan) with cognitive offloading (brain dump, gratitude) prevents sleep anxiety by giving both your body and mind a structured path to rest [2].