Building a calming wind-down routine

• Card 1

  A wind-down routine works by giving your nervous system repeated, predictable signals that it's safe to slow down. Consistency matters more than any single step — small, repeated cues tend to help more than one big change.

• Card 2

  A gentle wind-down sequence

  1. 1Set a consistent “start winding down” timeEven 30–45 minutes before you intend to sleep.
  2. 2Dim lights and lower noiseSignals to the body that the day is ending.
  3. 3Do a safety check once, then let it be enoughLocks, windows, whatever helps — done once, not on repeat.
  4. 4Choose a calming, low-stimulation activityReading, gentle stretching, a warm drink, quiet music.
  5. 5Try a short grounding or breathing practiceSee our Grounding and Breathing tools.
  6. 6Keep screens and distressing content out of the last stretch before bedNews, intense shows or scrolling can raise alertness.
  7. 7Get into bed only when drowsy, not simply “on schedule”This helps the body associate bed with rest, not wakefulness.

  If your living situation makes some of these steps difficult or unsafe, adapt what you can and be kind to yourself about the rest.

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