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How to Calm Down Before Bed
A calming pre-sleep reset: breathing, body scan cues, and an evening wind-down script.
To calm down before bed, create a gentle wind-down. It eases into rest steadily. The embedded tool above generates a pre-sleep script.
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Use the tool below for a calm, actionable plan. Anonymous users can generate results; sign in to save.
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Pre-Sleep Script
Dim lights, say 'Day is done.' Breathe slowly.
Reduce Stimulation Cues
No screens 30 minutes prior. Soft sounds instead.
Short Body Scan
From toes up, release tension. 5-10 minutes.
Evening Wind-Down
Light stretch or tea. Consistent routine.
Adapting for Nights
If mind races, note thoughts gently.
Sustaining the Habit
Track sleep notes. The embedded tool above refines.
Quick FAQ
How long does it take?
10-20 minutes.
What if I can’t focus?
Shorten scan.
What if this makes me feel worse?
Try reading lightly.
Can this replace therapy/medical care?
No, for wellbeing. See pros.
What time to start?
30-60 minutes pre-bed.
Can with partner?
Yes, share quietly.
What if awake still?
Repeat breaths.
How to dim?
Use lamps.