A gentle wind-down

Interactive Exercises · 10 min

Ten quiet minutes that tell your body it's night

Start about half an hour before you want to sleep. Nothing here needs to be perfect.

Steps

1. Dim the lights and put your phone on charge, out of reach of the bed.
2. Write down anything you need to remember tomorrow, so you don't have to hold it.
3. Make wudu or wash your face with cool water, slowly.
4. Do your bedtime adhkar, or simply sit quietly for a few minutes.
5. Lie down and breathe out slowly a few times. If sleep doesn't come, that's okay; rest still helps.

From the Quran & Sunnah

• Bad dreams & fear at night

More on Rest & sleep

• When worry keeps you awake: Why sleep gets hard when life is heavy, and what helps
• 4-7-8 breath for sleep: A slow rhythm many people use to fall asleep