Wind-Down Routine
A 7-Minute Wind-Down for a Busy Mind
2026-03-03 · Updated 2026-03-03 · 4 min read
A low-pressure touch-and-sound routine to try when you want a quieter transition before bed.
If your mind speeds up right when you try to sleep, your goal is not to “force sleep.”
Try replacing the demand to sleep with a small, bounded activity.
7-Minute Wind-Down Sequence
- Sit or lie down and place your phone comfortably.
- Start a simple ambient scene with low volume.
- Use gentle touch gestures for 2 minutes.
- Pause for a few comfortable, unforced breaths.
- Keep touch input slower and lighter for the remaining time.
Why you might try it
- Touch can give your attention a simple, immediate task.
- A fixed sequence removes the need to choose the next activity.
- Continuous sound may feel less abrupt than frequent media changes.
Important Reminder
SomniTine is a wellness support tool. It is not a medical treatment.
For persistent insomnia, the U.S. National Center for Complementary and Integrative Health notes that multicomponent cognitive behavioral therapy for insomnia is the most strongly recommended treatment. See its sleep disorders and complementary approaches overview.
Try the routine with a touch instrument
Use SomniTine for touch-generated sound, optional haptics, and a fixed ten-minute session. Stop whenever the experience is not comfortable.