🕖 7:00 PM – Light Dinner & Hydration
- Eat a light, balanced dinner with protein, healthy fats, and complex carbs.
- Avoid heavy, spicy, or greasy foods that could cause indigestion.
- Limit caffeine and alcohol. If you like tea, try chamomile or valerian root.
🕗 8:00 PM – Wind Down & Relax
- Dim the lights to signal to your body that it’s nighttime.
- Engage in a relaxing activity: read a book, listen to soft music, or do light stretching.
- Avoid stimulating activities like watching intense TV shows or reading stressful news.
🕘 9:00 PM – Limit Screens & Reduce Stimulation
- Turn off or dim screens (TV, phone, computer). If you must use a screen, use a blue-light filter or wear blue-light-blocking glasses.
- Write in a journal or jot down thoughts if your mind tends to race at night.
- Do deep breathing exercises or meditation to calm your nervous system.
🕙 9:30 PM – Nighttime Hygiene Routine
- Take a warm shower or bath to help lower your body temperature.
- Brush your teeth and do any skincare routine.
- If you take supplements (like magnesium or melatonin), take them now.
🕚 10:00 PM – Get in Bed & Prepare for Sleep
- Keep the bedroom dark, cool (60-67°F), and quiet.
- Use white noise or calming sounds if needed.
- Do light stretches or progressive muscle relaxation to release tension.
- Try a sleep-friendly scent like lavender (essential oil on a pillow or diffuser).
🕙 10:15-10:30 PM – Lights Out & Sleep
- Close your eyes, focus on deep breathing, or use guided meditation.
- If your mind is still active, try a body scan relaxation technique or visualize a peaceful place.
- If you don’t fall asleep within 20-30 minutes, get up and do a quiet, non-stimulating activity (no screens) until you feel sleepy.
🔄 Bonus Tips for Better Sleep:
✅ Stick to this routine consistently—even on weekends.
✅ Wake up at the same time each morning, even if you had a rough night.
✅ Get at least 30 minutes of natural sunlight during the day to regulate your circadian rhythm.
✅ Avoid naps longer than 30 minutes (especially late in the day).
Would you like me to tweak this based on your lifestyle or specific needs? 😊
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