The 4-7-8 Breathing Method
A calming breath pattern that signals your nervous system to relax
Breathing2-3 minutes
Sleep Better Tonight
Discover proven techniques, calming habits, and simple tricks to help you fall asleep faster and enjoy a peaceful, restful night.
Warm Bath 90 Minutes Before Bed
Use your body's natural cooling response to trigger sleepiness
Bedtime Routine15-30 minutes
Box Breathing
A military-grade technique used by Navy SEALs to stay calm under pressure
Breathing5 minutes
Diaphragmatic Belly Breathing
Deep abdominal breathing that maximizes oxygen intake and triggers relaxation
Breathing5-10 minutes
Alternate Nostril Breathing
An ancient yogic practice that balances both sides of your brain for deep calm
Breathing5-7 minutes
2:1 Breathing Ratio
Doubling your exhale length to activate your body's natural relaxation response
Breathing3-5 minutes
Coherent Breathing
A perfect 5-second rhythm that synchronizes your heart, breath, and brain waves
Breathing10-20 minutes
Moon Breath (Chandra Bhedana)
Cool and calm your system by breathing exclusively through your left nostril
Breathing5-8 minutes
Humming Bee Breath (Bhramari)
Create soothing vibrations in your head that calm your mind instantly
Breathing5 minutes
Three-Part Yogic Breath
Fill your lungs completely in three stages for maximum oxygenation and calm
Breathing5-8 minutes
Sighing Breath Technique
Release tension instantly with deep sighs that reset your nervous system
Breathing1-2 minutes
Digital Sunset
Turn off all screens 60 minutes before bed to let your brain produce melatonin naturally
Bedtime Routine60 minutes before bed
Gratitude Journaling Before Bed
End your day by writing 3 things you're grateful for to shift your mind toward peace
Bedtime Routine5 minutes
Consistent Wake Time
Wake up at the same time every day, even weekends, to lock in your circadian rhythm
Bedtime RoutineDaily commitment
Pre-Sleep Reading Ritual
Read a physical book for 20 minutes in dim light to ease your mind into sleep mode
Bedtime Routine20-30 minutes
Calming Tea Ritual
Sip a warm cup of herbal tea 60 minutes before bed to signal sleep is coming
Bedtime Routine15 minutes
Gentle Face & Hand Washing Ritual
Wash your face and hands with cool water to symbolically wash away the day
Bedtime Routine3-5 minutes
Preparing Tomorrow's Essentials
Set out your clothes and make your to-do list tonight to free your mind from tomorrow
Bedtime Routine10 minutes
Wind-Down Music Playlist
Play the same calming playlist every night to train your brain that sleep is near
Bedtime Routine30-60 minutes
Cool Bedroom Temperature (65-68°F)
Lower your room temperature to match your body's natural sleep state
Sleep Environment5 minutes setup
Complete Darkness with Blackout Curtains
Block all light sources to maximize melatonin production
Sleep Environment10 minutes
White Noise Machine
Mask disruptive sounds with consistent ambient noise
Sleep Environment2 minutes
Weighted Blanket for Deep Pressure
Use gentle pressure to activate your body's calming response
Sleep EnvironmentInstant
Lavender Aromatherapy
Use calming scent to trigger relaxation and drowsiness
Sleep Environment5 minutes