Sleep Rituals for Deep Rest

Deep rest is built, not wished for. Set a steady bedtime and wake time. Dim lights ninety minutes before sleep and avoid caffeine after mid‑afternoon. Stop heavy meals two hours before bed. Take a warm shower to cue relaxation and stretch the neck, hips, and hamstrings. Offload mental noise by writing lingering to‑dos. Keep devices outside the bedroom and choose a paper book or soothing audio. Cool, dark rooms encourage melatonin. Try 4‑6 breathing to unwind and visualize a mint‑colored shoreline. If you wake and can’t sleep, get up and do something light until drowsy. Reserve the bed for sleep and intimacy. Track patterns for two weeks and make small adjustments. You’re not chasing perfection you’re teaching your body to trust the nightly rhythm again.