Feel like you’re going to bed tired but not truly rested?
You’re not alone. Even just 5 minutes of calm before sleep — without scrolling, swiping, or replying — can make a real difference in how quickly you fall asleep and how rested you feel when you wake up.
That’s the idea behind the 5-Minute Wind-Down Challenge. It’s tiny, simple, and totally doable — and it supports Sustainable Development Goal 3: Good Health and Well-Being by encouraging better daily sleep habits.
Why It Matters
- Just a few minutes of screen-free relaxation can help your brain slow down, making it easier to fall asleep.
- Constant nighttime screen use is linked to sleep disruption and mental fatigue (Source: Sleep Foundation).
- Starting small — like with 5 minutes — is the easiest way to build better long-term sleep habits.
The Tiny Action: The 5-Minute Wind-Down Challenge
Here’s how to try it tonight:
- Pick a Wind-Down Time
Just five minutes before bed — that’s it. - Turn Off Your Screen (Just One)
Pause the video, close the app, or flip your phone screen-down. - Do Something Calming
Sit quietly, take deep breaths, stretch, or listen to soft music — whatever feels easy. - Repeat Tomorrow
No pressure to do more. Just repeat five minutes of calm before bed, and notice how your sleep feels.
Why It Works
- Low effort, high impact: You don’t need to change your whole routine.
- Gentle on your habits: Doesn’t require ditching your phone completely.
- Easy to build up: 5 minutes today could become 10 next week—if you want.
How It Supports SDG 3
SDG 3 promotes physical and mental well-being for everyone. Sleep is a foundation for both, and this challenge helps reduce stress and improve sleep quality with the smallest possible daily change (Source: UN SDG 3).
Bottom Line
A better night doesn’t need a major lifestyle change — just five calm minutes.
Try the 5-Minute Wind-Down Challenge tonight — because rest should be simple, not stressful.