A Sleep-Encouraging Evening
Designed by BearmoreYou're tired, but your brain isn’t convinced it’s time to clock off.
Go from wired and restless to heavy-limbed and ready to snooze. An evening wind-down that can help settle your breathing, end the day kindly, and walk you to deeper relaxation before sleep.
The runsheet
Counting breaths
Breath countingStart by counting the breath, in for four and out for six, to pull attention off the day and onto something slow that you can focus on. The longer exhale is the part that let’s your body know it’s safe to power down.
6 min activityBearmore’s thoughts on doing breath counting before gratitude
This is one of the stronger pairings because counted breaths anchor attention so gratitude lands on a stable platform, not scattered thoughts.
Three grateful things
GratitudeName a few things from the day that went right. Ending on something you feel grateful might be just the peace-promotor your mind needs.
5 min activityBearmore’s thoughts on doing gratitude before yoga nidra
This pairing is especially effective because deep rest can help you fully absorb and integrate any good feelings from gratitude.
Yoga nidra
Yoga NidraLie down and follow a guided non-sleep deep rest track. Twenty minutes is long enough for the body to properly let go, and it walks you to the edge of sleep. Set yourself comfortably so that if you fall asleep before the end you won’t be woken up a couple of hours later by lights or noise.
20 min activityTime well spent.
47m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
An evening wind-down for the nights when your body is tired but your mind won't stop. It moves from slow counted breathing into a brief moment of gratitude, then a twenty-minute non-sleep deep rest track to take you right into the edge of sleep. Best done in bed or somewhere you can lie down, lights low and phone on DND. No experience needed.