M Share

Sleep-Onset Insomnia

Use longer exhales and slow rhythms to cue drowsiness. Dim the screen and keep lights low.

4-7-8 Breathing (4 min) Coherent 5-5 (5 min) Gentle Box (long exhale)

Wind-down routine (10–15 min)

  1. Put phone on Do Not Disturb, screen to minimum brightness.
  2. Try 4-7-8 for 4 minutes.
  3. Slow walk to the kitchen, sip warm (non-caffeinated) drink.
  4. Back in bed: Coherent 5-5 for 5 minutes, then stillness.

If awake after 20–30 minutes

Leave bed, sit somewhere dim, repeat a 5-minute breathing cycle, return to bed when drowsy.