Bedtime Routines
Build a calmer evening routine with wind-down habits, relaxation techniques, and realistic changes you can repeat.
Start here
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Sleep Hygiene
Build practical sleep habits around schedule, light, activity, substances, and the bedroom while recognizing when habits alone are not treatment. → 02How to Build a Bedtime Routine That Supports Sleep
Build a short, flexible bedtime routine around sleep opportunity, light, stimulation, real-life constraints, and the signs that routine changes are not enough. → 03Relaxation and Wind-Down
Build a flexible wind-down around the barrier keeping you alert without turning relaxation into a performance test or confusing a bedtime routine with CBT-I. →Evening practices
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Bedtime Yoga
Gentle yoga may help some people feel that they sleep better, but no specific pose or bedtime sequence has been shown to induce sleep. Try a short supported routine ... → 02Yoga Nidra for Sleep
Yoga nidra is a guided practice that may support rest, but it is not a sleep stage or a replacement for sleep. → 03Showering Before Bed
Learn what research says about warm showers and baths before bed, why there is no universal timing or temperature, and how to protect skin and prevent burns, falls, ... → 04Sex and Sleep
Understand the limited evidence connecting sexual activity and sleep, protect consent and comfort, and recognize when sleep or sexual symptoms need medical care. → 05Non-Sleep Deep Rest (NSDR)
NSDR is a broad label for guided quiet rest, not deep sleep or a replacement for needed sleep. Learn what direct studies show and how to try it safely. →Track and tune sleep
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