Night Shift Wind-Down
Designed by Bearmore
Inspired by SleepSyncYou’ve been working when everyone else has been sleeping?
Step off the nightshift and let your body start to go into wind-down mode. A sequence that helps you start to slow down with a few minutes of mindful tidying, a short intention setting window and then a guided deep rest, designed to settle you, not ramp you up.
The runsheet
Make your room cosy
Quietly setup your bedroom: blackout curtains across, phone face-down, earplugs or white noise ready. SleepSync's approach calls for a cool (16-20C), dark, quiet space, and a calming uncluttered space will help too.
10 min activityBearmore’s thoughts on doing tidying & cleaning (mindful) before intention setting
This works well because any clarity from organising your physical space can help you think more clearly about intentions and priorities.
The intention to sleep
Before lying down, decide on your sleep window and wake time, then write or state them out loud. SleepSync recommends that you clearly choose your sleeping window in advance. Knowing the plan can remove an alertness that keeps looping over when you have to wake up.
8 min activityBearmore’s thoughts on doing intention setting before yoga nidra
This can work well because intention setting may leave something important closer to the surface, while Yoga Nidra gives the mind and body space to rest afterwards.
Deep rest
Lie down and follow a guided Yoga Nidra or NSDR track. A night shift often leaves your body in a mild activated state; guided deep rest is a reliable way to move out of it.
25 min activityTime well spent.
1h 3m that belonged to you — not the inbox, not anyone else.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
SleepSync is an evidence-backed shift-work sleep app developed by Sleep Health Systems, a spin-out of Monash University's Turner Institute for Brain and Mental Health. Built on circadian biology research, it delivers personalised sleep-timing recommendations around each user's roster, with daily logging and a recovery score. Published trials report an average 30 minutes more daily sleep and improved sleep quality for users.