Good sleep often starts well before bedtime. A short, regular wind-down tells your body the day is ending. You don’t need to do all of these steps; choose two or three and keep them the same each night.
A 15-minute wind-down
- Dim the lights about an hour before bed and put your phone on charge outside the bedroom if you can.
- Tidy one small thing, such as clearing the kitchen bench, so tomorrow feels lighter.
- Write down tomorrow’s top three tasks, so they are out of your head.
- Try five minutes of the calm breath: in for four, out for six.
- Finish with a body scan in bed, moving your attention slowly from your feet to your head.
If you wake in the night
Avoid checking the time. Rest your attention on the breath at the belly and let thoughts come and go. If you are still awake after a while, get up, sit somewhere dim and quiet, and return to bed when you feel sleepy.
Why winding down matters
Sleep tends to come more easily when the body and mind have had time to slow down. A busy evening of screens, work and planning can leave the mind racing at bedtime. A short, regular wind-down gives you a bridge between the day and sleep.
Habits that support sleep
- A regular rhythm: going to bed and getting up at similar times, even at weekends.
- Light: bright light in the morning and dim, warm light in the evening.
- Screens: putting devices away, or at least out of the bedroom, before sleep.
- Caffeine and alcohol: many people sleep better when they avoid caffeine in the afternoon and limit alcohol in the evening.
- A cool, quiet, dark room.
Three practices for bedtime
- Calm breath (5 minutes): breathe in for four, out for six. See the calm breath.
- Body scan (10–15 minutes): let each part of your body grow heavy and soft.
- Gratitude (2 minutes): recall three good moments from the day.
If you wake in the night
- Try a few rounds of slow breathing without checking the time.
- Do a short body scan, starting from the feet.
- If you are wide awake after a while, get up, do something quiet in dim light, and return to bed when sleepy.
Common questions
Can meditation replace treatment for insomnia?
No. If poor sleep is affecting your daily life, speak to a doctor. Some treatments, such as cognitive behavioural therapy for insomnia, are well established.
What if meditating makes me more awake?
Try lying down, using a body scan rather than a focus practice, or listening to calm sounds with a sleep timer.
Key points
- Build a short, regular wind-down.
- Use slow breathing, a body scan or gratitude in bed.
- See a doctor if sleep problems persist.
Try it now: start the guided body scan
General information only. Ongoing sleep problems are worth discussing with a doctor.
