Sleep routine: fall asleep better
From study mode to sleep mode – an evening routine built on sleep research.
This week: 0 min for you · Focus span 15 min
How are you right now?
After a few days you'll see here how your mood and stress develop.
Sleep
From study mode to sleep mode – an evening routine built on sleep research.
Sleep routine
15 minFive steps from desk to bed: write down tomorrow, prepare the room, breathe slowly, release your muscles, shuffle your thoughts.
Each step has its own evidence; together they become a cue your body learns over time: now it's time to sleep.Scullin 2018 · Laborde 2022 · Beaudoin 2016
Cognitive shuffle
5 minIn bed: think of harmless things for each letter of a word and picture them.
Random calm pictures instead of rumination loops – like the drifting just before sleep. Promising, but not yet well studied.Beaudoin 2016
Exercises are no substitute for help if you've been feeling bad for a while. Talk to your university's counselling service. In a crisis: call your local emergency number or a crisis line in your country.