Do this within the first 60 minutes of waking ☐ Drink 1 full glass of water (before coffee or tea) ☐ Get 5–10 minutes of natural light (outside if possible) ☐ Do ankle pumps or leg movements for 2 minutes ☐ Eat protein at breakfast (eggs, yogurt, protein shake, fish) ☐ Take prescribed medications as directed ☐ Stand up and sit down from a chair 5 times (slow and controlled) Why this matters: - Improves circulation - Reduces morning stiffness - Supports balance and leg strength - Helps sleep later that night OPTIONAL BUT POWERFUL ☐ Short walk (5–15 minutes) ☐ Light stretching of calves and hips ☐ Deep breathing for 2 minutes 💡 Simple Rule If you do nothing else today, do the water + light + leg movement. That alone makes a difference after 60.

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.)