One of the biggest hurdles to sleep is a mind that won't shut off. Experts from Ubie Health recommend a "brain dump" 1–2 hours before bed [27].

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

: Jot down every worry, task, or stressor currently on your mind [14].

: Your bedroom should be a sanctuary—keep it cool (around 18°C/65°F) , dark, and quiet [20, 21].

Quality rest is the foundation of a productive life. By following established sleep hygiene practices, you can signal to your body that it’s time to shift from "alert mode" to "rest mode" [3, 9].

: Incorporate one ritual that makes you feel relaxed, such as light stretching, reading a physical book, or taking a warm shower [3, 9].