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MeditationEase Into Sleep

Ease Into Sleep

When you get quality sleep, your body has the chance to repair itself, fight off infections, and regulate hormones. Cortney shows you how to relax your body and mind so you can fall asleep with ease.

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Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

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Better mental health starts with Headspace

Sometimes it's really hard to shake off the day. Our bodies get tired, but our brains keep going. But this day is done, and the time to think and worry and stress is over. The best thing you can do for yourself right now is rest up for tomorrow. So let's relax your body right now, part by part. Your brain will follow suit. And along the way, if you find your thoughts drifting, just notice them. Think of your bed as a judgment free zone. Let's start with some deep breaths, in (inhaling) and out. (exhaling) Inhale as much air as you can through your nose and then let it out slowly through your mouth. In (inhaling) and out. (exhaling) Think of your feet and all they've done for you today. Relax all the little muscles inside of them. Wiggle those toes around a bit. Now, move up to your legs. Make sure they're comfortable, and twist them, straighten them out. On your next exhale, let out all their tension. In (inhaling) and out. (exhaling) In (inhaling) and out (exhaling). Your feet and legs have moved you from place to place today, now you're giving them some rest. Focus on your stomach. Feel how it's rising and falling, and rising and falling. Fill it with air as big as it can get, and then let it out slowly. Imagine the air you're letting out as all of the day's stress leaving you. Now relax your chest, feel it soften. Feel your shoulder blades sink into the mattress. Inhale air into your chest. (inhaling) Now let it out. (exhaling) Next, your arms. Wherever they are, may be tucked under the pillow or laying at your sides, find a way to relax them as much as you can. Feel all the muscles and bones in your arms getting heavier, sinking down into your bed. Your body is relaxed and ready for sleep. While you sleep, your body's totally got you. It's fighting off infection, regulating your hormones and healing inflammation, so you can wake up feeling like a superstar tomorrow. So relax and rest up....


Duration5 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

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