The Evening Unwind.

A Bridge Between Work and Sleep

Sit on the edge of your bed, or in a chair that won't lull you to sleep. Place your hands on your knees with your palms facing downwards.

The first step is to take two minutes of slow breathing, keeping your eyes closed. Make sure to breathe longer exhales than inhales, specifically 4 seconds in and 7 seconds out. This activates the parasympathetic system, which helps calm down your engine.

Next, review the day that has passed by running it through your mind in one swift pass: what did you do today, who did you see, what went well, and what didn't. Avoid editing or judging anything; just let the day unfold like a film playing out before your eyes.

When you've finished reviewing the day, name one specific thing that you're grateful for from it. Try to be as concrete as possible, instead of saying "my health," say something tangible like "the coffee at 9am" or "my neighbor waving." This helps ground the gratitude in a real experience.

Then, identify one key task that tomorrow will ask of you. Be specific; only name one thing, not multiple tasks.

Finish by taking three long breaths and opening your eyes. You can now consider your day complete.

Why It Works

Most people move directly from being stimulated to going to bed without a transition period. As a result, they often lie awake at night. The evening unwind provides this necessary pause, helping you disconnect from the stimulation of the day and prepare for rest. Not everyone needs it every night, but when you do need it, nothing else seems quite as effective.

What Gets in the Way

The main challenge with practicing the evening unwind is establishing a consistent routine. It's easy to forget or dismiss this step when you're feeling tired or overwhelmed. Remember that consistency is key, try to make it a habit to practice the evening unwind at the same time every day, even if it's just for a few nights.

Practical Tips

• Start small and gradually increase the duration of your unwinding period as needed.
• Find a quiet space where you can sit comfortably without distractions.
• Be patient with yourself; it may take some time to adjust to this new habit.

The full practice, with its steps and timing, is on the The Evening Unwind page.