Choose three small habits before sleep — dimming lights, keeping your phone away, washing face and hands, writing down one task for tomorrow, slow breathing, or listening to something calm.
What are the benefits of this exercise?
- Builds the body's sleep signal through the same small habits every day
- Reduces bedtime mental load by writing down tomorrow's important task
- Helps you transition gradually away from screens, light, and the day's busyness into a restful state
How to do this exercise
Start a routine or signal 15–30 minutes before your expected sleep time.
Put your phone on silent and out of reach, or face down.
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Write down one urgent task for tomorrow, in one line.
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Do one calming act for the body — washing your face, light stretching, or slow breathing.
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If sleep doesn't come once in bed, rest calmly without self-blame and choose an alternative.