Guide
How to wind down for sleep
A good wind-down gives your nervous system time to come down before bed instead of trying to sleep while still highly activated.
Section
Lower the stimulation gradually
The most effective wind-downs are usually simple: dimmer lights, less screen intensity, fewer decisions, and quieter tasks.
- • Reduce brightness
- • Stop the heavy thinking tasks
- • Keep the routine repeatable
Section
Start earlier if the day has been loud
The more intense the day, the more buffer you need before bed. A timer can stop that buffer from becoming a guess.
- • Use the wind-down timer
- • Protect the transition
- • Give the sleep window a clean runway
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Disclaimer
Recovery Timing provides general educational timing guidance only. It does not diagnose, treat, or replace professional medical advice.
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