The 10-minute wind-down for weeks when you have no time
When life gets full, the long routine is the first thing to go. This one fits anywhere.
When the week gets busy, the elaborate evening routine is the first thing out the window. Here's a version that takes ten minutes and still works.
Minutes 1 and 2: brain dump
Write down everything still rattling around in your head, plus the first thing you'll do tomorrow. Then put the list and your phone somewhere else.
Minutes 3 to 5: wash up
Cleanse, moisturize, brush your teeth. Do it slowly, with the lights low if you can.
Minutes 6 to 8: stretch
Three easy ones: a forward fold, a figure four for your hips, and legs up the wall. It feels better than it sounds.
Minutes 9 and 10: breathe
Lie down on a cool pillowcase. Breathe in for four, hold for four, out for six. Repeat until time's up, or until you lose count, which is kind of the point.
The best routine is the one you'll still do on a Thursday.
Why it works
Length matters far less than consistency. Doing the same short sequence every night teaches your body that sleep is coming next.
The short version
Brain dump, wash up, stretch and breathe. Ten minutes, the same way every night.
