: Meditation and paced breathing can shift your nervous system away from the day's stressors [3, 9].
before bed: No more screens (blue light hinders melatonin production) [9, 31]. 2. The "Brain Dump" Ritual 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]. : Meditation and paced breathing can shift your
: Research shows that simply making a to-do list for the next day helps people fall asleep faster [27]. At Night
: Jot down every worry, task, or stressor currently on your mind [14].
: Use your most energized nighttime hours for coding, writing, or painting—activities that require uninterrupted focus [13].
