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22 results (expanded search) for "غرفة-نوم"
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Psychological
Pre-Sleep 4-7-8 Breath
Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Psychological
Wind-Down Tea Ritual
Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Leadership
24-Hour Decision Rule
Don't make a major financial/emotional/strategic decision before sleeping on it one full night.
Parenting
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Ten-Minute Tech-Free Listening
Give your child ten minutes of full undivided attention with no screen or interruption — daily.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Parenting
Values-Based Screen Framing, Not Rules-Based
Instead of counting minutes, ask: "What value do I want my child to live, and is the screen serving or blocking it right now?"
Parenting
The Three-Part Bedtime Ritual
Build a consistent three-step bedtime ritual — cuts bedtime resistance 70%.
Parenting
Screen-Free Zones and Times
Set 3 zones and 3 times daily as screen-free for the whole family — simpler than complex hour rules.
Parenting
One-Book Bedtime Ritual
One book nightly before sleep — no screens, no multiple stories. Consistency is the magic.
Parenting
Teen Sleep-Hygiene Advocacy
The teen brain needs 8-10 hours of sleep, but early school start and nighttime phone use steal it — a dual intervention.
Parenting
The Screen Time and Sleep Science Conversation
Explain the biology of blue light and melatonin instead of a bare "forbidden" — understanding builds internal commitment.
Digital & AI
Daily Shutdown Ritual
Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.
Digital & AI
Digital Boundaries with Family and Friends
"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.