Sleep wind-down

Follow the steps in order, or jump to a tool. Keep lights dim and screens calmer when possible.

1. Breathing (2–5 min)
2. Body scan (10–15 min)
3. Ambient sound
4. Three gratitudes

For education and self-care only. Not medical advice, diagnosis, or treatment. If you are in crisis, contact local emergency services or a mental health professional.

Wellness toolkit