Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".

Use every sense deliberately to soothe your nervous system.

Move attention from feet to head, noticing each area without changing it.

Tense then relax each muscle group — one by one.

Breathe so belly rises (not chest) — turns off nervous stress system.

Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.