We all know we should “unplug” before bed. But what does that really mean? For most of us, it’s not just the screens keeping us up — it’s the racing thoughts, the lingering to-do list, the feeling that we’re still in motion long after we’ve turned out the lights.
The solution isn’t complicated. You don’t need a 30-minute meditation or a sound bath playlist. Just five minutes of intentional slowing down can shift your nervous system into rest mode. These simple mindfulness practices are designed to be quick, calming, and doable — even on your most restless nights.
1. The 4-7-8 Breath
This simple breathing technique helps regulate your nervous system and signals to your body that it’s time to wind down.
How to do it:
Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale through your mouth for 8 seconds. Repeat for 4 cycles.
Why it works:
It slows your heart rate, lowers cortisol, and helps quiet anxious thoughts — fast.
2. Sensory Scan
Instead of focusing on thoughts, bring your awareness to the senses.
How to do it:
Lie down. Take a few slow breaths, then scan from head to toe. What do you hear, smell, feel? Notice the fabric against your skin, the weight of the blanket, the sounds in the room. Don’t judge — just observe.
Why it works:
It grounds you in the present, pulling you out of mental noise and into the body.
3. Gratitude with Intention
This isn’t journaling. It’s simpler.
How to do it:
Place one hand on your chest. Think of one thing — just one — you’re thankful for today. Whisper it, say it silently, or just feel it.
Why it works:
Gratitude activates calming regions in the brain and softens inner tension. Doing it right before sleep gives your mind a gentler story to fall asleep to.
4. Name-Label-Release
This micro-technique is a form of thought detachment.
How to do it:
When a thought arises (“I forgot to email her back”), label it: “Worry.” Then say (out loud or in your mind): “Not now.” Return to the breath.
Why it works:
Labeling creates distance. You’re not your thoughts — you’re the observer. That’s powerful at bedtime.
5. Hand Over Heart + Belly
This one’s almost primal. And it works.
How to do it:
Lie down. One hand on your chest, one on your belly. Breathe slowly and feel both rise and fall. Do this for a few minutes.
Why it works:
The touch itself is calming — like a silent signal to the nervous system that you're safe, here, now.
The Real Magic? Consistency, Not Perfection
None of these take more than five minutes. But over time, they rewire your relationship with sleep — from one of frustration to one of invitation.
At Moonchild, we believe rest isn’t just something that happens at night. It’s something we practice — one breath, one quiet moment at a time.
