Sleep Wind-Down

It guides you through three short stages — a 3-minute body scan to release physical tension, about a minute of 4-7-8 breathing to slow your heart rate, and a final Drift stage with soothing ambient sound to ease you into sleep. Each stage runs automatically, so you can just follow along instead of managing anything.

Yes, it's completely free with no signup, no email, and no paywall. You can start a session immediately from this page and use it as many times as you like.

No. Sleep quality ratings, dream notes, and session history are saved locally in your browser's storage only — nothing is sent to a server, and there are no accounts or tracking. Clearing your browser data will also clear this history.

Stage 1 walks you through a guided body scan: prompts direct your attention through different muscle groups, encouraging you to notice and release tension from head to toe. It runs for about 3 minutes before moving automatically into the breathing stage.

4-7-8 breathing is a simple pattern — inhale for 4 counts, hold for 7, exhale for 8 — that slows your breathing rate and activates the body's relaxation response. Stage 2 walks you through three cycles with an on-screen ring and count, taking about a minute.

Yes. Before you begin, pick from options like Brown Noise, Rainfall, Ocean Waves, Whale Song, Flute Melody, Deep Om, or no sound at all. If you want a different soundscape, visit the Sound Mixer page, which offers a wider range of ambient tracks.

Once you reach the Drift stage, your chosen sound plays until the fade-out duration you selected (15 to 60 minutes) elapses, then gradually fades to silence so it doesn't keep playing all night. You can also enable a gentle chime to play right after the fade.

After a wind-down session, you're prompted the next time you open the page to rate how you slept and optionally jot down dream notes. Those ratings build the sleep quality chart, the mood correlation view (compared against your Journal entries), and the recent-nights log — all read from your local browser data.

Sleep Wind-Down is a structured, timed routine that moves you through relaxation, breathing, and ambient sound automatically. The standalone Body Scan page offers a longer, more detailed version of just the relaxation stage, while Sleep Stories provides narrated stories to listen to as you fall asleep — pick whichever format suits your evening.

Yes, each stage — Relax and Breathe — has a Skip button so you can move straight to Drift if you don't need the full routine. The Drift stage itself has an End Session button whenever you're ready to stop.