Think Easy Life

Sleep Hygiene & Circadian Rhythms

Sleep Hygiene: The Wind-Down Routine

Create a 30-minute routine before bed: read, stretch, or listen to calm music. Avoid stimulating activities to ease into sleep.

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Sleep Hygiene & Circadian Rhythms

Sleep Hygiene: Consistent Schedule

Go to bed and wake up at the same time every day, even on weekends. This regulates your circadian rhythm and improves sleep quality.

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Sleep Hygiene & Circadian Rhythms

Sleep Hygiene: The 10-3-2-1 Rule

10 hours before bed: No caffeine. 3 hours before: No food. 2 hours before: No work. 1 hour before: No screens. This routine optimizes melatonin production and sleep quality.

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