Deep Sleep Wind-Down
your daily ritual.
14 evenings of soft dance for deeper, longer sleep.
See Deep Sleep Wind-Down in action.
A 60-second taste of the choreography, the music, and the vibe you'll step into every day.
"14 evenings of soft dance for deeper, longer sleep."
Movement that doesn't feel like a workout. Just music.
A two-week program designed with sleep specialists. Soft movements calm the nervous system, slow breathing and prepare the body for sleep.
- Follow-along sessionsFilmed in real apartments, not a studio.
- Guided intensityStay in the smart zone — never overwhelmed.
- Curated music playlistsHand-picked tracks chosen for tempo, joy, and rhythm.
- Daily mood boostMost women smile by song two.
We see you. We move with you.
Women with chronic insomnia or shallow sleep. The pre-bed phone scroll is a habit hard to break. They need a pleasant ritual that replaces scrolling and actually improves sleep quality.
A two-week program designed around sleep-specialist guidance. Soft movements calm the nervous system, slow the breath and prepare the body for sleep. A screen replacement — but with gentle light and a calming coach's voice.
Ambient, Nature Sounds, Soft Instrumental. Very low energy.
Nine reasons it works.
Research from Harvard and Oxford shows dance is one of the most powerful daily habits for the body and mind.
Boosts brain plasticity and focus
Learning steps and rhythm builds new neural connections that sharpen attention.
Reduces chronic pain naturally
Gentle movement eases stiffness and lowers everyday aches without medication.
Burns calories and supports fat loss
A joyful, low-impact way to stay lean — even short sessions add up fast.
Improves sleep quality and recovery
Regular dancing helps you fall asleep faster and wake up more rested.
Strengthens memory and cognition
Choreography challenges the brain in ways that protect long-term memory.
Enhances heart health and endurance
Steady rhythm work strengthens the heart and builds lasting stamina.
Elevates mood and lowers stress
Music plus movement releases endorphins and dopamine within minutes.
Helps protect against dementia
Harvard research links regular dancing to a significantly lower risk of dementia.
Eases menopause symptoms naturally
Hormone-friendly movement reduces hot flashes, mood swings, and fatigue.
“Lost 3 kg without weighing food. I just kept pressing play because the music is that good.”
“Day 21 I did the whole combo for my husband. He cried. I cried. Worth every minute.”
“I haven't sweated like this since college. And I'm laughing the whole time.”
Dance with someone who gets it.
Sofia L.
Dance therapy coach · 8 years · Barcelona → LA
"Movement is medicine. My classes meet you where your mood is today — gentle when you need it, fierce when you're ready."
Akhila
Senior wellness & Gospel coach · 20 years · LA
"Your chair is a throne, baby. We move what moves, we praise the rest, and we leave class smiling every single time."
Dance happens wherever you are.
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A clear plan. One transformation.
A progressive map — easy joy early on, real momentum in the middle, full confidence by the end.
Music you'll move to.
Curated playlists tuned to tempo, mood, and energy — chosen so you forget you're exercising.
- Genres
- Slow FlowChair Dance
- Tempo
- 68–88 BPM
- Mood
- UpbeatJoyfulEmpowering
- Era
- 2010s–2020s hits
Tracks rotate over time. Specific songs and artists are revealed inside each session.
Your living room is the studio.
Press play on any screen you have. No app store hoops, no cables — same workout, same coach, picks up where you left off.
Cast from your phone or open everdance.app in your smart-TV browser. Big screen, big energy.
Open the browser, follow along on the kitchen counter. Mirror-friendly cues, no install.
Travelling, hotel, or just the bedroom rug — your session fits in your pocket.
Sleepy, calm, drifting into deep sleep. The feeling: "I sleep like a baby".
Get instant access to this and 100+ more dance programs with 61% discount.
Deep Sleep Wind-Down: start your first 7 days free.
Pick your plan. Cancel anytime. No equipment. Less than 15 minutes a day.
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What you'll get from Deep Sleep Wind-Down.
That blue light from your phone telling you it's 11 PM again. You're exhausted, but your mind is still racing, stuck in a loop of scrolling that offers no real rest. Imagine swapping that screen for something that truly signals to your body it's time for bed.
This 14-day program is designed for you if you’re tired of shallow, interrupted sleep. If you're a mom whose brain won't shut off, a woman over 55 navigating new sleep challenges, or anyone who simply can't break the pre-bed phone habit, this is your gentle exit ramp into rest. It's for non-dancers and anyone who believes movement can be healing, not just high-intensity.
A Physical Lullaby, Not Just Another Meditation
Unlike passive meditation apps that can still leave your body feeling tense, Deep Sleep Wind-Down uses somatic movement to actively calm your nervous system. Designed with sleep specialists, each 10- to 15-minute session is built around music in the 68–88 BPM range—the natural rhythm of a resting heart rate. This isn’t about performance or complex choreography. It’s about gentle, mindful motion—soft stretches in a chair, slow-flow movements that release tension from your neck and back, and guided breathing that physically slows you down. It’s a screen-time replacement that works with your biology, not against it.
Your 14-Day Journey to Better Sleep
Over the next two weeks, you’ll establish a powerful evening ritual. The first seven days focus on unwinding the day's physical stress, targeting the shoulders, neck, and lower back where tension accumulates. In week two, we shift to slowing your breath and synchronizing it with movement, a proven technique to quiet the "fight or flight" response. By the end of the program, you won't need to force yourself to feel sleepy; you'll have created a reliable physical cue that tells your brain and body it's time for deep, restorative rest.
Your Guide to Quiet Nights
Your instructor is more than a coach; she’s a calm, reassuring presence whose voice is part of the experience. Join a community of hundreds of women who are also reclaiming their evenings. Instead of scrolling alone, you’ll be sharing a quiet, collective ritual designed for one simple goal: to help you sleep deeply and wake up feeling truly refreshed.
- Establish a consistent, healthy pre-bed ritual in just 14 days.
- Calm your nervous system with movement synchronized to music at 68-88 BPM.
- Release daily tension from your neck, shoulders, and back with targeted, gentle stretches.
- Prepare your body for deeper sleep with a minimal time commitment of only 10-15 minutes.
- Improve sleep quality by replacing pre-bed screen scrolling with a mindful movement practice.
- Learn gentle chair-based movements specifically designed to relax your body for a restful night.
Before you press play.
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Teach Deep Sleep Wind-Down on Everdance.
Love Deep Sleep Wind-Down? If you're an instructor or a passionate teacher, bring your version of this program to thousands of women on Everdance — set your own schedule and earn from every play.
- Earn from every class you publish
- We handle hosting, payments and support
- Built-in audience of motivated learners
- Keep full creative control of your style