before bed: No more screens (blue light hinders melatonin production) [9, 31]. 2. The "Brain Dump" Ritual
: Meditation and paced breathing can shift your nervous system away from the day's stressors [3, 9].
: To ensure your body is truly ready for sleep, try the 10-3-2-1 rule : 10 hours before bed: No more caffeine [31]. 3 hours before bed: No alcohol [31]. 2 hours before bed: Stop working [31].
: Consistency is king. Aim to go to bed and wake up at the same time every day to maximize restfulness [2, 5.2].
: A night journal allows you to evaluate the day, accept it, and "draw a line in the sand" so today’s stress doesn't spill into tomorrow [15, 30]. 3. Embrace Low-Impact Winding Down
: Research shows that simply making a to-do list for the next day helps people fall asleep faster [27].
before bed: No more screens (blue light hinders melatonin production) [9, 31]. 2. The "Brain Dump" Ritual
: Meditation and paced breathing can shift your nervous system away from the day's stressors [3, 9]. At Night
: To ensure your body is truly ready for sleep, try the 10-3-2-1 rule : 10 hours before bed: No more caffeine [31]. 3 hours before bed: No alcohol [31]. 2 hours before bed: Stop working [31]. before bed: No more screens (blue light hinders
: Consistency is king. Aim to go to bed and wake up at the same time every day to maximize restfulness [2, 5.2]. : To ensure your body is truly ready
: A night journal allows you to evaluate the day, accept it, and "draw a line in the sand" so today’s stress doesn't spill into tomorrow [15, 30]. 3. Embrace Low-Impact Winding Down
: Research shows that simply making a to-do list for the next day helps people fall asleep faster [27].
