Routine No 504 - Nedvarvning

Unwind with music.

Unwind by listening to music. Choose something that makes you feel calm - if you don't already have a favourite, there are plenty of ready-made playlists of relaxing music on streaming services.

Why it helps:
Music can help you reduce anxiety, stress and lower your cortisol levels. It also contributes to better sleep as music can calm parts of the autonomic nervous system and slow down breathing.

Go to bed when you are tired.

Routine No 002 - Sleep schedule

Go to bed when you are tired.

Warm light in the bedroom.

Routine No 301 - Evening light

Warm light in the bedroom.

Dim the lights.

Routine No 302 - Evening light

Dim the lights.

Enjoy a healthy nightcap.

Routine No 402 - Dinner

Enjoy a healthy nightcap.

Unwind before you go to bed.

Routine No 501 - Stress management

Unwind before you go to bed.

Relax and unwind.

Routine No 502 - Mindfulness

Relax and unwind.

Unwind with music.

Routine No 504 - Nedvarvning

Unwind with music.

Relax your body and mind.

Routine No 505 - Stress management

Relax your body and mind.

Do Yoga-Nidra.

Routine No 506 - Stress management

Do Yoga-Nidra.

Listen to binaural music to wind down.

Routine No 507 - Stress management

Listen to binaural music to wind down.

Visualize a walk in nature.

Routine No 508 - Stress management

Visualize a walk in nature.

De-digitize your evenings.

Routine No 601 - Electronic sunset

De-digitize your evenings.

The military method.

Routine No 816 - Stress management

The military method.