: 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 nervous system away from the day's stressors [3, 9].

Here is how you can transform your nighttime from a period of "racing thoughts" into a powerful ritual for success. 1. Master Your Sleep Hygiene

: Jot down every worry, task, or stressor currently on your mind [14].

One of the biggest hurdles to sleep is a mind that won't shut off. Experts from Ubie Health recommend a "brain dump" 1–2 hours before bed [27].

: 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

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 nervous system away from the day's stressors [3, 9]. At Night

Here is how you can transform your nighttime from a period of "racing thoughts" into a powerful ritual for success. 1. Master Your Sleep Hygiene : To ensure your body is truly ready

: Jot down every worry, task, or stressor currently on your mind [14]. : Meditation and paced breathing can shift your

One of the biggest hurdles to sleep is a mind that won't shut off. Experts from Ubie Health recommend a "brain dump" 1–2 hours before bed [27].

: 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