Sleep-Wind down
Best used: after shift, before bed, after overtime, after a difficult call, or anytime your body feels tired but your brain will not shut off.
A calming reset for when your body is tired, but your mind is still running. Use this to slow the system down and help transition out of work mode.
Before You Press Play
- Dim the room if you can.
- Put the phone face down after pressing play.
- Let your shoulders drop.
- Unclench your jaw.
- Remind yourself: “I do not have to solve anything right now.”
After the Wind-down
Notice if your breathing has slowed, your body feels heavier, or your thoughts feel a little farther away. You do not need to feel perfectly calm for this to work. The goal is to give your system permission to come down.
What this wind-down helps with
Slow the mind
Helps reduce racing thoughts, mental replay, and the feeling that your brain is still on duty.
Release the body
Helps loosen tension held in the shoulders, jaw, chest, back, and hands after a long shift.
Transition toward sleep
Creates a calmer bridge between work mode and rest mode.