Preparing for Sleep
Lower light and reduce stimulation before bed.
A cool room and screen pause can support ease.
- Dim lights 30 minutes before bed.
- Set phone away from pillow zone.
- Keep room comfortably cool.
Evening Wind-down
Gentle rituals can signal closure to your day.
Pick two or three steps and keep them consistent.
- Light stretches for neck and shoulders.
- Warm herbal tea.
- Read a few pages of calming prose.
Gratitude for the Day
Write three small joys rather than big achievements.
This keeps the practice accessible and sincere.
- A kind message received.
- A good meal shared.
- A quiet moment that felt peaceful.
Bedtime Story for Adults
A short narrative can help transition from tasks to rest.
Read slowly with relaxed breathing.
- The evening breeze moved softly through the open window while the house settled into stillness.
- You closed your notebook, thanked the day for one small joy, and let the room grow quiet.
Deterministic Metric: Sleep Readiness Score
Formula: completed wind-down steps ÷ planned steps × 100%
Worked example: 4 completed of 5 planned = 4 ÷ 5 × 100 = 80%.
This metric is a gentle compass that helps maintain balance over time.
Nighttime Body Scan
Guide idle.