The ObservatorySleep: letting go of the day
In bed, with the lights off: a quiet guided practice that leaves the day behind and carries you toward sleep.
How it works
Turn off the light and settle in. This is not a task. It is permission to stop for the day.
Session in 4 steps, about 12 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Slow exhalation and wind-down routines before sleep support falling asleep by activating the parasympathetic nervous system and lowering physiological arousal. Source: research on sleep hygiene and relaxation, including Zaccaro et al. (2018).
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
The myths that keep you awake
Five common beliefs about sleep that don't quite hold up
Exercise7 minThe numbers of sleep
What sleep loss actually does to body and mood, in numbers rather than feelings
Exercise12 minSleep hygiene
Set a fixed lights-out time, a screen-free wind-down before it, and a cooler, darker room: the habits that do the most for sleep.