Beyond just brushing your teeth: craft a wind-down routine that signals safety to your nervous system.
Sleep is not something you do. It's something your body allows — and only when it feels safe. Most modern evening routines fail to send that signal.
The Three Signals of Safety
Temperature: a warm shower followed by a cool room tells your body that daytime is ending.
Light: dimming lights 90 minutes before sleep mimics the natural dusk your ancestors experienced.
Routine: doing the same sequence of actions trains your nervous system to anticipate rest.
Clinical Note
This article is for educational purposes and does not replace personalized medical advice. Consult your physician before making changes to your clinical routine.
