Pre-sleep body scan

How the session works

1. 1 Lie in bed with the lights out, ready to sleep.
2. 2 Press start. The voice guides a slow, heavy scan down through the body.
3. 3 Let each region grow heavier; there's no return at the end — just let yourself drift.
4. 4 If you fall asleep before it finishes, that's exactly what it's for.

The moves

• Let your eyes close, and let the surface beneath you take your full weight. 45s

  Settle in

• Take three slow breaths, letting each exhale be a little longer than the inhale. 50s

  Three slow breaths

• Bring your attention to your feet — your heels, soles, and toes. Just notice. 90s

  Feet

• Move your attention up through your shins, calves, knees, and thighs. 100s

  Legs

• Soften your hips, your lower back, and the whole base of your body. 100s

  Hips & lower back

• Notice your belly and chest rising and falling on their own. 100s

  Belly & chest

• Let your shoulders, arms, and hands grow heavy. 100s

  Arms & hands

• Release your jaw, your eyes, and the small muscles of your face. 100s

  Neck & face

• Sense your whole body at once, resting and supported. 120s

  Whole body

What it's good for

• Long, slow holds biased toward release to ease you toward sleep.
• No wake-up at the end — designed for you to drift off.
• A calm, screen-free alternative to scrolling in bed.

The evidence. Body-scan and relaxation practices have modest evidence for easing sleep onset by lowering arousal at bedtime; they help many people drift off but aren't a treatment for a diagnosed sleep disorder.

Safety

• Don't do these while driving or operating machinery — they're designed to relax you and can make you drowsy. Pre-sleep sessions are meant to be done lying down somewhere it's safe to fall asleep.
• Meditation and NSDR are relaxation practices, not medical or psychiatric treatment. If body-focused stillness brings up distressing thoughts or anxiety, that's okay — ease out, switch to a breathing exercise, or stop.

Frequently asked questions

Does a body scan help you sleep?

For many people, yes — a slow body scan lowers mental and physical arousal at bedtime, which makes it easier to drift off. This version is biased toward release with no wake-up at the end.

Should I do this in bed?

Yes — do it lying in bed with the lights out, ready to sleep. Falling asleep before it finishes is the goal, so there's no return step.

What if I can't fall asleep?

That's okay — the aim is to relax, not to force sleep. If your mind is racing, pairing it with slow 4-7-8 breathing first can help. Persistent insomnia is worth raising with a clinician.