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Protocols

A Simple Evening Protocol for Deeper Sleep

Seven evidence-aligned habits you can stack into a 60-minute wind-down routine for more restorative sleep.

Editorial Team Editorial Team
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A calm, dimly lit bedroom at night
Contents

Sleep quality is downstream of what you do in the 60 minutes before bed. Here’s a stackable protocol you can adopt one step at a time.

The wind-down stack

  1. Dim the lights an hour before bed to support melatonin onset.
  2. Stop eating ~3 hours before sleep where possible.
  3. Cool the room to around 18 °C / 65 °F.
  4. Park your worries — write tomorrow’s list so your mind can switch off.

Make it stick

Pick one step this week. Add the next once it’s automatic. Consistency beats intensity for circadian habits.

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