Lifestyle Compass
Sleep Hygiene
Why sleep matters for your health. Tips for deep sleep, establishing a bedtime routine, and avoiding screens before bed.
Rest & Recovery
Sleep is not a luxury; it is a biological necessity. It is when your brain cleans toxins and your body repairs tissues.
Consistency is King
Go to bed and wake up at the same time every day, even on weekends. This regulates your circadian rhythm and helps you fall asleep faster.
The Screen Curfew
Blue light from phones and TVs suppresses melatonin (the sleep hormone). Stop using screens at least 60 minutes before bed.
Cool & Dark
Your body needs to drop its temperature to sleep deeply. Keep your bedroom cool, dark, and quiet. Use blackout curtains if needed.
THE 10-3-2-1 FORMULA
10 Hours: No Caffeine
3 Hours: No Food/Alcohol
2 Hours: No Work
1 Hour: No Screens
“Sleep is the golden chain that ties health and our bodies together.”
