The 30-Minute Bedtime Flow

0:00 – 5:00 | Digital Detox & Dim Lights

• Turn off phones, TVs, and bright screens.

• Lower the lights or switch to warm lamps/candles.

• Take three slow, deep breaths to signal “rest mode” to your body.

5:00 – 10:00 | Gentle Stretches
Focus on releasing tension in the neck, shoulders, and lower back:

• Neck tilts (side to side)

• Shoulder rolls

• Seated forward fold

• Cat-cow stretches

10:00 – 20:00 | Mindful Relaxation
Choose what feels most calming:

• Breathwork: Inhale 4 sec, hold 4 sec, exhale 6 sec

• Body Scan: Mentally relax each muscle group from head to toe

• Soft Meditation: Focus on one calming phrase like “I am safe” or “I am letting go”

20:00 – 25:00 | Gratitude Reflection

• Write down 3 things you’re grateful for today — they can be big or small.

• Close your eyes and mentally revisit each one for a few seconds.

25:00 – 30:00 | Sleep Prep

• Adjust your pillows and blankets for comfort.

• Keep your room cool, dark, and quiet.

• Slip into bed and focus on slow breathing until you drift off.

Extra Tips for Deeper Rest

• Keep bedtime consistent, even on weekends.

• Avoid heavy meals and caffeine 3–4 hours before bed.

• Use calming scents like lavender or chamomile.

Final Thought
Your mind and body crave routine. By taking just 30 minutes to wind down, you teach yourself how to let go of the day and welcome rest with ease. Over time, this ritual becomes a signal that sleep is coming — and your body will thank you for it.