Wind down for sleep in ten minutes

Your body doesn’t switch off just because the light does. This ten-minute routine gives it a clear signal that the day is done. Do it in bed with the lights low.

The routine

1. Phone away (1 minute). Put it on the far side of the room, face down. Set your alarm first.
2. Long exhales (4 minutes). Breathe in through your nose for a count of 4, then out through your mouth for a count of 6 to 8. Let the out-breath be slow and soft, like fogging a window.
3. Body scan (4 minutes). Starting at your feet, notice each part of your body and let it get heavy. Don’t try to relax. Just notice.
4. Let the count go (1 minute). Stop counting and let your breathing find its own pace.

If your mind wanders, that’s fine. Bring it back to the next out-breath. That’s the whole practice.