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

Open space for hard sensation in your body instead of suppressing or fleeing.

Physical pain doesn't obey resistance — it softens with conscious acceptance.

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

10 simple rules transform your sleep if followed 14 days.

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.

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

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

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

Identify body areas that "ignite" in specific trauma.

Each paragraph = one idea. If two ideas, split.

You are not obliged to hug or kiss anyone you're uncomfortable with — body-respect phrase.

When you reflexively say "I'm fine", pause and ask your body 3 questions before accepting the default answer.

Apply Siegel's principle: naming feeling activates the prefrontal cortex and calms the amygdala.

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

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.