An Evening Wind-Down That Actually Sticks (20 Minutes)
17 Aug 2025
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Repeatable, low-friction cues that teach your body it’s time to rest.
Key Takeaways
- Lights: dim and switch to warm tone 60 minutes before bed.
- Body: 5–7 minutes of gentle mobility or a warm shower.
- Mind: 10 minutes of reading or journaling (no screens).
20-Minute Flow
- Set lighting: lamps, not overheads.
- Stretch sequence: neck, shoulders, hips (5–7 min).
- Read physical pages or write a 3-line day wrap-up.
Make It Stick
- Pair with an existing habit (e.g., brushing teeth).
- Prepare your book/journal on the pillow at noon.
- Use a simple timer to end scrolling 1 hour before bed.
“Familiar cues beat complicated routines.”
Educational content only; not medical advice.
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