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Evening Wind-Down
Create the perfect evening routine for better sleep, deeper relaxation, and peaceful mornings
Wind-Down Steps
1
Gentle Movement
Light stretching, yoga, or a slow walk to release physical tension.
2
Extended Exhale Breathing
Breathe in normally, exhale slowly and completely to activate relaxation.
3
Bedtime Routine
Consistent activities like reading, journaling, or meditation to signal sleep time.
4
Digital Sunset
Turn off screens 1 hour before bed to reduce blue light exposure.
Benefits
Faster sleep onset
Reduced stress and anxiety
Improved sleep quality
Better morning energy
Evening Timeline
2 hours before bed
Gentle movement & dinner
1 hour before bed
Digital sunset & breathing
30 minutes before bed
Bedtime routine & journaling
Pro Tips
- • Keep your bedroom cool (65-68°F)
- • Use dim, warm lighting after sunset
- • Avoid caffeine after 2 PM
- • Write down tomorrow's priorities
- • Practice gratitude journaling
- • Try herbal tea or warm milk