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Better Sleep

Seven nights to easier rest

7 days·~7 min a day·In the Android app

Seven nights of guided practice designed to be listened to in bed. The sessions move from letting the day go, through slowing your breathing, to quieting the mental replay that keeps people awake. You are not meant to stay awake to the end.

This program is in the Breathe.io Android app.

The full day-by-day plan is below so you know exactly what it covers. To listen, install the app — it tracks which days you've completed and reminds you to come back.

Get the Android app
Breathing exercises, widgets & more

What's in the program

  1. 1

    Unwinding the Day

    Let the day go

    7:45
  2. 2

    The Long Exhale

    Breathe toward rest

    6:59
  3. 3

    Emptying the Mind

    Quiet busy thoughts

    7:07
  4. 4

    Body Scan for Sleep

    Soften head to toe

    8:22
  5. 5

    Letting Go of the Day

    Release what remains

    6:43
  6. 6

    Safe and Heavy

    Sink into stillness

    6:57
  7. 7

    Your Sleep Ritual

    A practice to keep

    7:54

Who it’s for

Anyone who falls into bed exhausted and then finds their mind switching on. Best used at the same time each night.

How to get the most out of it

  • Same time each day. The hardest part of a program isn’t the sessions, it’s remembering. Attaching it to something you already do — coffee, commute, bedtime — works better than willpower.
  • Missing a day is fine. Pick up where you left off rather than starting over. Restarting is the most common way people quit.
  • Do them in order. Each session assumes the one before it.
  • New to meditation? Try 7 Days of Calm first — it’s free and covers the basics this program builds on.

Prefer a single session?

You don’t need a program to meditate. Try a 5-minute guided session or set your own length with the free meditation timer.

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