sleeping-help.com

Better sleep. Brighter mornings.

Let the day slow down. Discover simple habits and gentle tools to help you make room for better sleep.

Build my bedtime routine

A little more rest. A little more you.

Small steps, at your own pace.

A still forest lake and distant mountains under a soft twilight sky

Bedtime planner

Your routine should feel like an invitation.
Choose your morning, and we’ll sketch a simple evening to work towards.

Free to use. Saved only on your device.

Let’s plan your night

How much time will you make for rest?
Your suggested bedtime
23:00
8 hours for rest
  1. Turn the volume downDim the lights. Put work and screens aside.
  2. Let tomorrow waitWrite a short to-do list. Choose a quiet activity.
  3. Settle in, when you feel sleepyMake your room dark, quiet and comfortable.

An example schedule for adults, not a sleep-cycle prediction. Allow time to fall asleep; individual sleep needs vary.

Breathing exercise

Let your shoulders settle. Follow the circle for a gentle two-minute pause, or simply breathe at a pace that feels comfortable.

No holding your breath. Return to normal breathing
whenever you like.

Find your calmOne breath at a time
02:004 seconds in · 6 seconds out

Press start when you’re ready.

Relaxation sounds

Three gentle soundscapes for your wind-down. Keep the volume low; silence is always an option.

Choose your sound
Your quiet companionSoft rain

Press play when you’re ready. Your timer counts while the sound plays.

20:00
Can’t hear the sound?
  • Raise your device’s media volume and check that the player volume is above zero.
  • Check whether sound is going to headphones, a Bluetooth speaker or another output.
  • On older iPhones, try turning off Silent mode. If you opened this page inside another app, try opening it directly in Safari or Chrome.
  • After a call or an interruption, restart the sound below.

Original synthesized soundscapes for comfort. Read what the research says about music and sleep ↗

What is keeping you from rest?

Explore all sleep guides
Tired, but wide awakeMake sense of a wakeful nightMy routine keeps slippingFind realistic daily habitsMy mind is still busyExplore relaxation and soundsMy bed feels uncomfortableUnderstand pillows and bedding

Recent sleep guides

Explore the sleep blog

Everyday sleep habits

There’s no perfect way to sleep.
Start with one habit that fits your life,
and give yourself time.

01

Find your rhythm

A regular wake-up time and time outdoors can help your body recognise the difference between day and night.

02

Make space to unwind

Give the day a softer ending. Put tomorrow’s thoughts on paper, turn down the lights, and choose something quiet.

Take a gentle pause
03

Set the scene for sleep

A dark, quiet, comfortably cool bedroom is a good starting point. Find the little adjustments that work for you.

Short sleep guides

Thoughtful choices for your night.

Explore supplements, pillows, bedding and weighted blankets with practical guidance and a clear look at the evidence.

Compare sleep essentials
Supplements Pillows Bedding Weighted blankets

Sleep questions, simple answers.

A few things to know as you
find your own way to rest.

How much sleep do adults need?

Most adults need around 7–9 hours a night, but needs vary. Our planner helps you set aside time for rest; it cannot tell you how much sleep your body needs. NHS guidance ↗

What if I’m awake and can’t get back to sleep?

Try not to force sleep. If you remain wide awake, move to a comfortable spot for a quiet activity, then return to bed when you feel sleepy. More from the NHS ↗

When should I speak with a healthcare professional?

Seek advice if sleep problems persist, changing your habits hasn’t helped, or poor sleep affects daily life. Snoring with gasping or pauses in breathing also deserves medical attention. A clinician can assess causes and discuss treatment, including CBT for insomnia. Learn about insomnia ↗

Do I need an account to use these tools?

No. The breathing exercise and planner work without an account. If you choose to save a routine, it stays in this browser on this device. You can remove it at any time.

Practical, thoughtful guidanceSimple tools for tonightNo account. No pressure.

Your next good night begins with a little kindness.

Make room for rest