Day 11 of 90 · Sleep
A 30-minute wind-down
“Lights low, kettle off, a paper book. Thirty minutes of slowing down before bed.” — Kai
Today's action · 15 min
Set an alarm for 30 minutes before bedtime. When it goes off, dim the lights, put screens away, and do something quiet like reading, stretching or a warm shower.
Why it works
The NHLBI suggests using the hour before bed for quiet time and avoiding bright artificial light from screens, which may signal the brain to stay awake. A regular wind-down also becomes a cue in itself, telling your body that sleep is next. Thirty minutes is an easy first step towards that hour.
Source: Sleep Deprivation and Deficiency: Healthy Sleep Habits (NHLBI (NIH))
Educational content, not medical advice. If you are struggling, contact a qualified professional (Lifeline 13 11 14 in Australia, 988 in the US).