🌙 60 Minutes Before Bed: Evening Wind-Down
- Screen Sunset: Turn off TV, smartphone, and tablet screens (blue light suppresses melatonin).
- Dim Overhead Lights: Switch to warm lamps or warm nightstand lighting.
- Brain Dump: Write down tomorrow's to-do list on paper so your mind isn't processing tasks in bed.
- Gentle Body Prep: Take a warm shower/bath or stretch your lower back and neck for 3 minutes.
🛌 Sleep Environment Optimization
- Cool Temperature: Set thermostat to 65°F–68°F (18°C–20°C) — cooler room signals sleep to your brain.
- Total Darkness: Use blackout curtains or a soft eye mask to eliminate standby LED lights.
- White Noise or Silence: Turn on a fan, white noise pacer, or wear earplugs to block ambient noises.
- Bed Sanctuary Rule: Reserve bed ONLY for sleep and intimacy (no work, eating, or doomscrolling).
⚡ The 3 AM Racing Thoughts Protocol
- 20-Minute Rule: If awake for over 20 minutes, get out of bed. Sit in a dim chair and read until sleepy.
- 4-7-8 Breathing: Inhale 4s, hold 7s, exhale 8s. Repeat 4 cycles to stimulate vagus nerve.
- Cognitive Shuffle: Pick a word (e.g. "SLEEP") and think of words starting with S, L, E, E, P to break insomnia loops.
Free Sleep Routine Builder Tool: https://innercalmguide.com/tools/sleep-routine-builder/