5-Minute Bedtime Routine for Sleep Wellness

A Simple Mind–Body Practice to Prepare for Restful Sleep

By Darshana Doshi, LMFT, Clinical Director

The 5‑Minute Bedtime Routine

1. Pause and Breathe (1 Minute)

Inhale slowly through your nose for 4 seconds, hold for 2 seconds, and exhale through your mouth for 6 seconds. Repeat several cycles to help relax the nervous system.

2. Mental Download (2 Minutes)

Keep a small notebook by your bed and write:

• One thing you appreciated today

• One worry or task you will handle tomorrow

• One positive intention for the next day

This helps clear mental clutter before sleep.

3. Gentle Body Awareness (2 Minutes)

Close your eyes and bring awareness slowly through your body. Relax your forehead, jaw, shoulders, arms, and legs. Allow the body to feel supported by the bed as you settle into rest.

Small Habits That Support Sleep Wellness

• Dim lights 30–60 minutes before bedtime

• Limit screen exposure in the evening

• Keep a consistent sleep schedule

• Create a calm, cool and comfortable sleep environment