Wind Down Before Bed Routine

A calming nighttime routine to relax your body and mind

Getting quality rest is essential during EMDR work. Try this simple nightly routine to help you release tension.

■ 5-Step Bedtime Routine

1. LIGHT TIDY-UP (5 min)

  • Clear or reset your space to signal closure for the day.
  • Dim lights, turn off bright screens.

2. GENTLE STRETCHING (5 min)

  • Stretch your neck, shoulders, back, and legs.
  • Focus on slow, intentional movement and breath.

3. SAFE PLACE VISUALIZATION (5 min)

  • Close your eyes and visit your safe/calm place.
  • Imagine the sounds, smells, and feelings of peace.

4. BUTTERFLY HUG (2-3 min)

  • Cross your arms, tapping left and right slowly.
  • Focus on calm breathing or say a soothing phrase like “I am safe now.”

5. NIGHTTIME JOURNAL PROMPT

  • “What do I want to release from today?”
  • “What felt good or peaceful?”
  • “What does my body need to rest tonight?”

■■ Optional Add-Ons

  • White noise or bilateral sleep music
  • Weighted blanket or calming scent (lavender, chamomile)
  • Gratitude list (3 things you're thankful for)
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