The 2-Minute Wind-Down: A Bedtime Routine You Will Actually Start
When you are tired, a 30-minute bedtime routine is a fantasy. What works is a routine that is so small you can start it on low energy nights.
Want to reduce your sleep procrastination this week?
Track the gap between your Goal Bedtime and actual sleep start with Epicnap.
This matters because sleep procrastination is usually a transition problem. It is the gap between your Goal Bedtime and when you actually fall asleep. If you want the full framework, start here: Sleep procrastination: what it is and how to stop delaying bedtime.
Note: This article is educational and not medical advice.
What counts as a 2-minute wind-down?
It is the smallest action that signals “sleep is next” and reduces decision making.
3 options you can test tonight
Option 1: Breath bridge
- Phone face down.
- 6 slow breaths.
- Done.
Option 2: Teeth and bed
- Brush teeth.
- Get into bed immediately.
- Done.
Option 3: Pre-load and press play
- Dim lights.
- Start a sleep sound with a timer.
- Done.
The key: the routine must be repeatable
- Do it even when the night is messy.
- Let longer routines be optional.
- The win is starting, not finishing.
How Epicnap can help
Epicnap helps you set a Goal Bedtime, track your sleep procrastination gap, and use calm tools (like breathing and sounds) to make the transition into sleep easier.
Next step: set a Goal Bedtime for tonight and measure your gap tomorrow morning. If you want a calm tracker, try Epicnap:
