Lights dimmed, candles or diffuser on

Devices silenced or turned off

Gentle music or ambient sounds playing

Seated Forward Fold

Child’s Pose

Legs-Up-the-Wall Pose

Reclined Twist

Savasana (5–10 mins)

Journal a calming thought or gratitude

Breathwork or silent meditation (3–5 mins)

Say your affirmation or intention for sleep