Mindfulness Magic for Sweeter Sleep

Calming the Mind for Rest

Mindfulness for better sleep quiets racing thoughts, paving the way for rest. Studies show it reduces stress and enhances sleep depth.

Breathing to Unwind

Slow, focused breathing lowers heart rate and cortisol, per research, prepping you for sleep.

Using Box Breathing

Inhale 4, hold 4, exhale 4, hold 4—repeat.

Counting Breaths

Count to 10 with each exhale to stay present.

Tip 1: Box It Out

5 rounds in bed ease tension.

Tip 2: Count to Calm

Focus on breath numbers to drift off.

Body Scan Relaxation

Mindfully relaxing each muscle group cuts stress, studies find, aiding faster sleep onset.

Starting at Your Toes

Tense and release from feet up.

Tip 3: Scan Slowly

Take 5 minutes to feel each part relax.

Tip 4: Pair with Breath

Breathe out as you release tension.

Daily Mindfulness Habits

Short daytime practice builds a sleep-friendly mind.

Tip 5: Pause Midday

2 minutes of focus resets stress.

Tip 6: Reflect at Night

Recall 3 good moments to end calm.