Small evening habits can make mornings easier. Here’s a gentle checklist to try for a week and see what changes for you.
Checklist
- Lights down: Dim lights 60 minutes before bed.
- Caffeine cut‑off: None within 8 hours of sleep.
- Screen sprint: Last 30 minutes no scrolling, quick tidy, next‑day note.
- Warm rinse or stretch: 5–10 minutes to wind down.
- Cool, quiet room: Reduce noise; consider pink noise if helpful.
- Notebook by bed: Jot lingering thoughts.
Note
If you have ongoing sleep or urinary concerns, consult a qualified professional for personal guidance.
Soft CTA: Some readers like a brief audio routine to unwind.
See the guided option → /go/memory-wave