At Night Review

before bed: No more screens (blue light hinders melatonin production) [9, 31]. 2. The "Brain Dump" Ritual

Own the Night: A Guide to Rest, Reflection, and Rejuvenation

: Meditation and paced breathing can shift your nervous system away from the day's stressors [3, 9].

: To ensure your body is truly ready for sleep, try the 10-3-2-1 rule : 10 hours before bed: No more caffeine [31]. 3 hours before bed: No alcohol [31]. 2 hours before bed: Stop working [31].

Here is how you can transform your nighttime from a period of "racing thoughts" into a powerful ritual for success. 1. Master Your Sleep Hygiene