Your First Step to Better Sleep, Starting Tonight
Reading all of this information can feel like a lot, so let’s make it simple. You don’t have to do everything at once. Small, consistent steps are what create lasting change. Here is a simple plan for this week:
1. Greet the Morning Sun: For the next three days, spend just 10 minutes outside or by a bright window within an hour of waking up. No phone, just you and the morning light. Notice how it makes you feel.
2. Set a Wind-Down Alarm: Tonight, set an alarm on your phone for one hour before you want to be in bed. When it goes off, that is your signal. Turn off bright overhead lights, put all screens away, and do something that soothes you.
3. Create a Phone-Free Zone: Charge your phone in another room tonight, like the kitchen or living room. Your bedroom is now a screen-free sanctuary. This small boundary can have a huge impact.
