🛌 3-minute sleep wind-down
3 min · Free · No sign-up · Slow down your body and quiet a busy mind before bed
Slow down your body and quiet a busy mind before bed. Find a comfortable position, then press start.
How and why it works
Falling asleep is hard when your body is still in 'daytime mode'. Slower breathing with a longer exhale helps switch on the body's rest response.
Softening each part of the body releases tension, and a calm, detailed mental walk gives a busy mind something gentle to hold instead of worries.
Questions people ask
Should I do this in bed?
Yes. Lie down, dim the lights and put your phone face down once you've pressed start, or listen with the soft waves on.
What if I'm still awake afterwards?
That's okay. Repeat it, or try 4-7-8 breathing. If you've been awake 20 minutes, get up briefly and do something calm in dim light.
How often should I do it?
Every night works best. Your body learns that this routine means sleep is coming.