Introduction

When the day has been full, it is often not the body that cannot „switch off“ - but the nervous system. This is exactly where this 2-week evening routine (5-12 minutes) It will help you to make targeted from activation (Beta) in Relaxation (Alpha) and into a Sleep-friendly sedation (theta proximity) change - without pressure, without complicated methods.

This routine is deliberately kept short so that it remains realistic. You don't need any devices, apps or previous experience - just a quiet space and a few minutes.

Note: This routine is a Self-help and relaxation routine. It does not replace a medical examination for sleep disorders, depression, anxiety disorders or physical complaints.

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Why an evening routine can be so effective in the first place

Sleep is not a „button“ that you press - sleep is a Condition, which the body prepares. Two things are particularly important for this:

1. Stimulus reduction (light, input, emotional activation)
2. parasympathetic activation (Breathing, body awareness, safety signals to the brain)

The goal is not to „fall asleep immediately“, but rather:
„I make it easy for my nervous system to calm down.“

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The rules of the game (to make it work)

• Shorter is better: 5-12 minutes is enough.
• Every evening - even if it's not perfect.
• No performance: When thoughts come, that's normal.
• Same order: This trains the brain to send a „now is sleep time“ signal.

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Week 1: Stabilize & wind down (5-8 minutes)

Week 1 is all about strengthening the nervous system. to relieve. You train: „I am safe - I can let go.“

Step 1 (1 minute): „Light & input down“

• Screen off or at least night mode + brightness down
• Room as dimmed as possible
• If possible: 1-2 minutes quietly, without music, without messages

Mini-sentence (in the head): „Today is enough. Now the break begins.“

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Step 2 (2 minutes): 4-6 breathing (parasympathetic anchor)

Breathe 4 seconds on, 6 seconds off.
Repeat this calmly for 8-10 breaths.

If this makes you feel „stressed“, take it instead:
3 seconds on - 5 seconds off.

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Step 3 (2-3 minutes): Body scan „3 points“

Direct your attention to one after the other:

1. Pine (leave loose)
2. Chest (soften)
3. Belly (let it sink as you exhale)

You don't have to „feel“ anything. It is enough that you direct your attention there.

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Step 4 (1-2 minutes): „Park your thoughts“

Take a notebook (or piece of paper) and write:

• 3 Keywords, that occupy your thoughts
• next to it 1 mini-step for tomorrow (max. 1 sentence)

Example:
„Appointment - invoice - call → Call back tomorrow at 10:00.“

Then close the notebook. That's it.

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Week 2: Deepen & support sleep pressure (8-12 minutes)

Week 2 builds on week 1 - only a little „deeper“: you promote more inner peace, less circling of thoughts and more physical heaviness.

Step 1 (2 minutes): Breathing + humming (optional, very effective)

Breathe in calmly - and as you breathe out you hum softly („mmmm“), approx. 6-8 exhalations.

Why it helps: Humming often creates a noticeable „sinking“ sensation in the chest/neck area and is experienced by many as calming.

If humming is not your thing: leave it out.

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Step 2 (3 minutes): „Heaviness & warmth“ (autogenous style light)

Tell yourself inwardly - slowly and kindly:

• „My shoulders are getting heavy.“
• „My arms are getting warm.“
• „My stomach is getting quiet.“
• „My face is getting soft.“

You don't have to force anything. You just give signals.

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Step 3 (2 minutes): Micro-relaxation over eyes

Many people underestimate how strongly the eyes activate the brain.

• Close your eyes.
• Imagine looking „behind your forehead“ into the darkness.
• Let the eyes become „wide“, not focused.

When thoughts come: kindly return to the darkness.

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Step 4 (1-3 minutes): „3 sentences conclusion“

Finally, say three short sentences (inwardly or quietly):

1. „I'm done for the day.“
2. „My body is allowed to regenerate.“
3. „Everything else will come tomorrow.“

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Common stumbling blocks (and what you do then)

„I wake up even more during the routine.“
→ Then shorten to only 2 minutes of breathing + 1 set of finishes for 3 days. Then increase again.

„My thoughts don't stop.“
→ Normal. The goal is not „no thoughts“, but:
do not go along. A thought is like a car - you don't have to get in.

„I can't make it every night.“
→ Then do it as a „minimum“: 1 minute 4-6 breathing. That's what counts.

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For whom this routine can be particularly helpful

• if you find it hard to switch off in the evening
• when you're „tired, but inwardly revved up“
• during periods of stress, emotional overload, too much input
• As an accompaniment to regeneration during physical exertion

Also in the context of serious illnesses (e.g. cancer) sleep and regeneration can play a major role in quality of life and stability - it is always important to draw clear boundaries: This routine is supportive, not a substitute.

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Disclaimer

Frequency therapy or information medicine is not recognized by conventional medicine. The contents are for information purposes only and do not replace a medical diagnosis or treatment. In the event of complaints or suspected illnesses, please consult a doctor or other medical professional.