Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.

Write everything on your mind on paper 10 min before sleep — empties it.

Before sleep, write 3 good things and reason for each.

Place hand on heart or cheek 2 min — your body knows kindness.

Every night 5 min: what did I do well, what wrong, what to improve?

10 simple rules transform your sleep if followed 14 days.

If not asleep in 20 min, get up. Don't force sleep.

Scan feet to head with intention "I sleep now" — hardest people sleep.

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

No food, no work, no phone in bed. Bed = sleep.

Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.

One book nightly before sleep — no screens, no multiple stories. Consistency is the magic.

Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.

No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.

"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.