Build a Bedtime Ritual

Choose your steps

• ✓Dim the lights an hour before bed (screens to night mode, or away).
• ○Brew a caffeine-free tea, chamomile, valerian, or tulsi.
• ○Set out tomorrow's one important thing, then close the to-do list.
• ○Wash up slowly, warm water, the same small order each night.
• ○A few gentle stretches or a minute of slow neck rolls.
• ○Write three lines in the dream book, or one thing you're grateful for.
• ✓Ten slow breaths, the out-breath longer than the in.
• ○Set a dream intention, name the question you want the night to hold.
• ○Read a few paper pages, nothing that pulls you into a screen.
• ✓Run the wind-down timer and let it carry you to the edge of sleep.