Rest, Rhythm, and Renewal: Sleep That Restores

Better nightly rhythms help energy, appetite, and mood—no gadgets required.

Evening wind‑down (60–90 minutes)

• Dim lights; avoid bright screens or use night shift.
• Light stretch, warm tea, short reflection or prayer.
• Set tomorrow’s first step to reduce mental clutter.

Sleep environment

• Cool (17–19°C / 63–66°F), dark, quiet.
• Consistent schedule: aim for the same sleep/wake times daily.
• Reserve bed for sleep; move late tasks elsewhere.

Morning light & movement

Get outside light within an hour of waking; add five minutes of easy movement to cue alertness and mood.

When sleep wobbles

Use a gentle reset: breathe 4‑7‑8 for a minute, read one page, or journal two lines. If awake >20 min, get up and do a low‑light quiet task until sleepy.