Newsletter #2

So today I was told my eyes are red; that I look tired. 

If you’re looking to improve your quality of rest, start with these four anchors:

The Golden Hour: Unplug from devices at least 60 minutes before bed. Your brain cannot flip from "Productive Mode" to "Sleep Mode" instantly. Dim the lights and grab a physical book.

Predictability is Key: Your circadian rhythm thrives on a schedule. Try to keep your bedtime/wake-up time within a 30–60-minute window, even on weekends.

Light as a Signal: Get natural light within 30 minutes of waking up. This signals "safety" to your brain and regulates melatonin for later that night.

The "15-Minute" Rule: If you can’t fall asleep after 15-20 minutes, get out of bed. Go to a "nest" (a cozy chair, couch etc. near your bed) in low light and do a calming activity (read a book or magazine) until you feel sleepy. Retrain your brain to associate the bed with 2 things: sleep and intimacy, (not frustration).

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