Wind down for the evening
A guided sequence with breathing, body relaxation, and prompts for letting the day settle.
Open wind-down ↗Your free sleep spaceLet the day settle.
Let the day settle.
Make room for rest.
Find a gentle place to begin: a wind-down practice, a body scan, or a routine that fits your evening.
Free tools · Choose your own pace · No account needed
01 / Begin where you are
A little space before bedtime.
Choose one practice. You can pause or stop whenever you need.
Try a gentle body scan
Follow a short series of prompts, moving through different areas of the body.
Try the body scan ↗Make room for a busy mind
Explore the racing-thoughts tool with breathing and a space to put thoughts into words.
Explore the practice ↗What would be useful tonight?
My thoughts are busyI want to soften tensionI need an evening routineI prefer a guided videoI want to understand my sleep
Before settling into your evening, try guided progressive muscle relaxation. If you want to plan a separate time to review concerns, the worry time timer and journal lets you choose a window that suits your day.
02 / A routine that fits your lifeCreate your own
Create your own
evening wind-down.
Use the existing routine builder to choose your available time and activities. Return to a routine that suits you, and adjust it as your evenings change.
Build my evening routine ↗- 01 Choose the time you have
- 02 Pick the activities you want to try
- 03 Follow your personalised routine
- 04 Keep a printable checklist nearby
Open the printable bedtime checklist ↗ · Explore our general 7-day calming practice ↗
Further support
You can explore more help.
If sleep problems persist or affect daily life, speak with a qualified health professional.
Online therapy · Affiliate partner
Overcome chronic insomnia and bedtime anxiety.
If racing thoughts, nighttime panic, or chronic sleeplessness persist, explore Online-Therapy.com. Work with licensed therapists specializing in CBT-I (Cognitive Behavioral Therapy for Insomnia), thought reframing, and sleep anxiety. New members get 20% off their first month with code THERAPY20, and financial aid is available for qualifying applicants.
Read our hands-on review of Online-Therapy.com →Coupon Code: THERAPY20 — 20% OffExplore Online-Therapy.com ↗
View current plans, pricing, and availability on the provider’s website.
Browse sleep practitioner listings
Explore sleep and relaxation practitioner listings. Check qualifications, services, and suitability directly with each provider.
Browse sleep listings ↗Make space for a restful break
Explore retreats for rest, meditation, or a change of pace. Review each retreat’s programme and practical details.
Explore retreats ↗Some links lead to paid services. We may earn a commission when you book or purchase through affiliate links, at no extra cost to you.