Night Sleep Routine Guide

Inside this guide

WIND DOWN & SLEEP BETTER Sleep & Relaxation Reference  Educational Use Practice in a dim, quiet space, ideally already in bed or close to it. Page 1 Wind Down & Sleep Better 10 Breathing Techniques & Relaxation Exercises for Quality 8-Hour Sleep Falling asleep faster is often less about the mind and more about calming the body first. This guide covers 10 breathing techniques and relaxation exercises you can do at night, colour-coded by type, along with how to do each one, why it works, and how long it takes — plus a simple routine at the end to put a few of them together. Colour Key Breathing Technique Physical Relaxation Mindfulness The 10 Techniques Technique Type How to Do It Why It Helps Time 1. 4-7-8 Breathing Breathing Technique Inhale through the nose for 4 seconds, hold for 7 seconds, exhale slowly through the mouth for 8 seconds. Repeat 4-5 times. Slows the heart rate and shifts the body out of 'alert mode' and into rest mode. 2-3 min 2. Box Breathing (4-4-4-4) Breathing Technique Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat the cycle. Creates a steady, predictable rhythm that helps quiet a racing mind before bed. 3-5 min 3. Diaphragmatic (Belly) Breathing Breathing Technique Place a hand on your belly and breathe deeply so your belly rises, not your chest. Exhale slowly. Activates the vagus nerve, which helps lower cortisol and heart rate. 5 min 4. Alternate Nostril Breathing (Nadi Shodhana) Breathing Technique Close one nostril, inhale through the other, switch nostrils, then exhale. Continue alternating. Helps balance the nervous system and has traditionally been used to ease pre-sleep restlessness. 3-5 min 5.…