Nov 20 • General discussion
Easy night time routine
Use this every evening to calm your body, lower stress, and set yourself up for deep, restorative sleep.
1️⃣ 60 Minutes Before Bed – Slow Down
• Dim your lights (especially overhead lights)
• Turn off bright screens or switch to “night mode”
• Lower the room temperature slightly
This tells your brain: “We’re done for the day.”
2️⃣ 45 Minutes Before Bed – Light Movement
Pick ONE of these:
• Light stretching (5 minutes)
• Gentle mobility routine
• Slow walk around the house
This relaxes the body and reduces muscle tension.
3️⃣ 30 Minutes Before Bed – The Calm Switch
Do ONE calming activity:
• Slow breathing (4–6 slow breaths per minute)
• Warm shower
• Light reading
• Soft music or white noise
This lowers cortisol and boosts the “sleep chemicals” naturally.
4️⃣ 20 Minutes Before Bed – Bedroom Setup
• Make the room cool (18–20°C is ideal)
• Make it dark (close blinds, turn off hallway lights)
• Remove phone from arm’s reach
• Set up your pillow + blanket exactly how you like it
Comfort removes 90% of night-time restlessness.
5️⃣ 10 Minutes Before Bed – Mind Reset
Pick ONE:
• Gratitude (think of 1 good thing from today)
• Light journaling (2–3 lines)
• “Tomorrow list” (write 3 things you need to do tomorrow)
This empties your mind so you’re not thinking in bed.
6️⃣ Bedtime – Wind Down, Not Pass Out
• Lay down on your back or side
• Take 3 slow breaths
• Close your eyes and focus on long exhale
Let the body fully relax. Your brain will follow.
Optional Add-Ons (If You Want Even Better Sleep):
✨ Magnesium: https://geni.us/ALLINONErecover
✨ White-noise machine: https://geni.us/TheRecoveryVaultWNM
✨ Sleep Mask: https://geni.us/ThRecoveryVaultEyeMask
(Always with your doctor’s approval if you’re on medication.)
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Easy night time routine
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