Struggling with disrupted sleep? Here is a quick routine to help your nervous system let go.
First, the Cognitive Off-Ramp. Spend five minutes writing down everything unfinished, then firmly tell yourself: ‘Not now.’ This reduces mental load.
Next, the Physiological Sigh. Inhale through your nose, do a short top-up inhale, then a long exhale through your mouth. Repeat 3 to 5 times to calm your body.
Third is the Body Heaviness Scan. Simply notice areas of your body becoming heavy or warm. Don’t force it, just let gravity take over.
Finally, use a Same-Time Wind-Down Cue. Use the same dim light or sound every night to train your brain for sleep predictability.
