✅ DO:

Zero tech or bright lights after 5 PM.
This is non-negotiable. Blue light = circadian chaos.
Avoid excessive stimulation.
No intense movies, video games, or emotional conversations. Keep things calm and quiet.
Quit all stimulants.
If you’re serious: no caffeine—ever. No alcohol, no weed, no substances. They wreck sleep quality.
Create a sacred wind-down ritual.
After 5 PM, shift into recovery mode:

Journaling
Detox bath (Epsom salts, bicarbonate, clay mask, 1 tbsp vitamin C to neutralize chlorine)
Dry brushing
Full oral hygiene routine
Reading
audiobooks (use an old iPod or device with no backlight)
Meditation or breathwork

Stop trying to solve your life at night.
No researching, planning, or problem-solving. Sleep is the solution.
Can’t stop thinking? Journal it out and leave it there.
Rule out sleep apnea.
Especially if you’re still exhausted despite good habits done consistently for months—talk to your doctor.
If you wake up at night, stay in “post-5PM” mode.
No screens. No scrolling. Just press play on your audiobook and stay still.
Expect your brain to rebel.
You’ll crave stimulation. You’ll get agitated. This is normal. You’re rewiring your brain to rest.
Stop eating early.
No food after 4–5 PM. The emptier your stomach at bedtime, the deeper your sleep.
Get sunlight first thing in the morning.
10–15 minutes in your eyes as early as possible—this is a circadian reset.
Avoid tech in the morning too.
Even after waking, avoid screens until absolutely necessary. Overstimulation isn’t just a night problem.
No sleep supplements.
Your body knows how to sleep. Let it remember. Trust the process.