10-Minute Routine
Type
Routine
Date
Sep 2025
Written
RestingLabs Team
A fast, low-hype routine that lowers stimulation and cues sleep—light, temperature, breathing, journaling.
Routine • ~6 min read
A 10-Minute Wind-Down Routine That Actually Calms Your Brain
Dim warm light, cool the room slightly, do 4–7–8 breathing, and jot down “tomorrow’s top 3.” - Keep it boring and repeatable; consistency beats intensity.
The 10-minute flow:
1. Minutes 0–2 — Light audit. Switch to warm light (≤2000K) or red night light. Screens: night mode + lowest brightness.
2. Minutes 2–4 — Temperature cue. Cool the room to ~18–19°C or take a quick warm shower so you exit slightly cool.
3. Minutes 4–6 — Breathing. Try 4–7–8 or box breathing (inhale 4, hold 4, exhale 4, hold 4).
4. Minutes 6–8 — Brain unload. Write tomorrow’s top 3 tasks and one worry with a next step.
5. Minutes 8–10 — Sensory downshift. Pink noise on low; weighted throw over legs if you like pressure.
Pros
Fast to start tonight; low cost; pairs well with sunrise alarms.
Cons
Won’t fix pain, apnea, or shift-work issues by itself; benefits come from repetition.
Notes & Caveats
Avoid breath holds if you have cardiopulmonary concerns.
If anxiety spikes at night, keep journaling short and mechanical (no rumination).
[Placeholder study on evening light and sleep]
[Placeholder study on evening light and sleep]
[Placeholder study on evening light and sleep]