Interactive Tool

Sleep Wind-Down

A dim, quiet routine for the last few minutes of the day. Pick the steps you want, start it in bed, and the screen fades to black when you finish.

Tonight

Choose your steps

Start once you’re in bed, or while you’re getting ready. Turn your screen brightness down too. When you finish, the screen fades to black.

Park tomorrowJot down what's on your mind so it can wait until morning.Slow breathingBreathe in for 4 and out for 6, for a few minutes.Body scanLet each part of you go heavy, head to toe. About 3 minutes.Word shuffleA sleepy picture game with the letters of a word. As long as you like.If sleep doesn't comeWhat to do if you're still awake after a while.

Breathing length

Your choices and anything you jot down are saved on this device only.

Sleep habits worksheet Sleep diary Muscle relaxation

Getting up when you can’t sleep comes from stimulus control, part of cognitive behavioral therapy for insomnia, or CBT-I (Bootzin, 1972). The word shuffle is Luc Beaudoin’s cognitive shuffle, also called serial diverse imagining. This is for practice and does not replace professional care. If poor sleep goes on for weeks, or you’re very sleepy during the day, talk with a doctor.

A practice and psychoeducation exercise, not a substitute for professional clinical care. If you are in crisis, contact 988 Suicide & Crisis Lifeline or call 911.