Sleep & overwhelm
Sleep Wind-Down Checklist
Help your mind and body settle at night
A racing mind at bedtime is incredibly common. A simple, repeatable wind-down tells your nervous system the day is done. Use what helps and leave the rest.
In the hour before bed
- Dim the lights and lower the noise
- Put screens away, or switch them to night mode
- Write tomorrow’s worries on paper, to set them aside
- Do a few slow stretches or a short body scan
- Make the room cool, dark, and quiet
- Try slow breathing as you lie down
If your mind is racing
What’s on my mind right now?
Is there anything I can actually do tonight?
If not — I give myself permission to rest.