One thing to do before you pick up your phone
What’s the first thing you reach for? Give yourself one minute before the notifications get you: sit up, feet flat on the floor, three slow breaths, then open the curtains.
Watch on YouTube · SleepBetter channel · Wake-Up & Morning
Made with AI. Parts of this video are AI-generated (see “How this was made” below).
What it is
A “Morning reset” Short with no voice: a question, then four short lines of text over a steaming mug on a wooden balcony looking out at pine forest and snowy mountains. The scene is a still from our mountain dawn wake-up music, with a soft pad underneath.
How to do it
Leave the phone where it is when the alarm goes. Sit up and put both feet flat on the floor, take three slow breaths, and then open the curtains so some daylight comes in. It takes about a minute. Charging the phone across the room, rather than beside the bed, makes the habit much easier, and helps at night too. If you want something gentle playing while you get going, mountain dawn builds slowly over eighteen minutes.
Best for
Anyone who starts the day scrolling in bed, groggy mornings and people trying to build a calmer morning routine. For the daylight part on its own, see morning light, 60 seconds. Other morning Shorts include breathe in at dawn and open the window. If mornings are hard because nights are short, the sleep calculator suggests bedtimes for the time you need to be up.
Why a minute first
Messages, news and the day’s to-do list are all waiting in the phone, and opening it first thing tends to drop you straight into other people’s priorities before you are properly awake. A short, physical routine gives you a moment that belongs to you: your feet on the floor, a few unhurried breaths and some light on your face. The phone will still be there in a minute, and you may pick it up feeling a little less rushed.
Transcript
There is no narration. The on-screen text, in order:
Morning reset
What’s the first thing you reach for?
One thing before your phone:
Sit up. Feet flat on the floor.
Three slow breaths.
Then open the curtains.
How this was made
This Short is made with AI. The mountain balcony is an AI-generated still image from our mountain dawn wake-up video. The soft pad underneath and the text are made by SleepBetter. No voice.
Keep watching
Video · 18 minutesGentle wake-up music, 18 minutes of slowly rising energy
Soft dawn pads that slowly build into a bright, happy morning. 18 minutes, in 4K.
ShortBreathe in at dawn, a soft start to your morning
One slow breath with a misty lake at first light, before you reach for your phone.
ShortBreathe out slowly, a sunrise reset on the coast
Halfway awake? A long exhale while the sun climbs over the sea.
Free playerFree sleep sound player
Play white, pink, brown and green noise, rain and a lofi beat in your browser, with a sleep timer.
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Sleep videos and guided relaxation are for general wellness, not medical advice. If poor sleep is affecting your days, talk to a doctor or a sleep specialist.