Guided ManoYatra tool

Wind Down Routine

A wind-down routine is a short fixed sequence of low-stimulation activities performed in the same order each night, so that the sequence itself becomes a cue for sleep.

Sleep10 minPROtext or voice

How it works

The content matters less than the repetition — the same three things in the same order beats a longer routine you abandon. This tool helps you build one from what you already do, at a realistic length, and sets the boundary at which the day is regarded as closed. Consistency is what turns a routine into a signal.

Grounded in

stimulus control and sleep-onset routine work, Bootzin.

Continue in the app

Try Wind Down Routine

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General wellness, not medical care

ManoYatra is a general wellness product. It is not a medical device and does not diagnose, treat, cure or prevent any medical condition. It is not a substitute for professional care.

If you or someone you know is in crisis, please reach out now

If you're in crisis, please reach out to iCall at +91 91529 87821, Tele-MANAS at 14416, or KIRAN at 1800-599-0019. In an emergency, call 112.

Tele-MANAS · 24×7, free, multiple languages14416KIRAN Mental Health Helpline · 24×71800-599-0019iCall Psychosocial Helpline+91 91529 87821Vandrevala Foundation · 24×71860-2662-345National Emergency112

ManoYatra is a general-wellness and self-reflection companion, not a medical or diagnostic service. We do not make clinical diagnoses, prescribe treatment, or replace a licensed professional. In a crisis, please reach professional human help.