Focus
Body Scan Bedtime Sequence
Body scan bedtime sequence repeats the same region order nightly—feet to head or reverse—so the brain links the script with sleep instead of new app content.
Body scan bedtime sequence is a fixed region order—often feet to head or head to feet—that you repeat nightly so the brain links the script with sleep onset. Consistency beats novel meditation apps that add cognitive load at night.
Notice tension without fixing it; ten to twenty minutes supine in dim light. Skip regions that trigger pain catastrophizing; shorten to jaw and shoulders on rough nights.
Pair with phones docked outside the room.
Common questions
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Feet to head or head to feet for sleep?
Either works if you repeat the same direction nightly. Feet-to-head is common in sleep apps; pick one and stop swapping mid-week.
Related terms
Put Body Scan Bedtime Sequence into practice
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