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

10 simple rules transform your sleep if followed 14 days.

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

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.

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

Describe a "perfect day" in detail, then engineer goals to repeat it more.

Don't automate before knowing what's worth it — log a week, analyze, then act.

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

Autistic/ADHD child needs strong but not rigid routine — distinguish predictability from inflexibility.

Each week, spotlight a different talent per child — no comparisons.

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.