Evening Wind-Down Mobility Circuit: 15-Minute Home Routine for Deep Sleep Preparation
The Evening Wind-Down Protocol: Movement as a Sleep Signal This circuit is not designed to exhaust you — it is designed to signal your nervous system that the day’s stress cycle is complete. Each movement targets the muscle groups that accumulate tension during desk work, commuting, and screen time: hip flexors, thoracic spine, anterior shoulders, and the suboccipital muscles at the base of the skull. By consciously releasing these areas through controlled, breath-synchronized movement, you help shift your autonomic nervous system from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) dominance — the physiological prerequisite for deep, restorative sleep. ...