About 35% of American adults sleep fewer than 7 hours per night. Building a consistent evening routine is one of the simplest, proven ways to improve sleep quality.
Do a Digital Sunset 60 Minutes Before Bed
Light at night, especially from screens, suppresses melatonin and delays your circadian rhythm.
Take a Warm Shower or Bath 1-2 Hours Before Bed
A short warm shower raises skin temperature, promoting a cooling drop in core temperature afterward — one of the body's strongest sleep signals.
HRV BSV: The Mind-Body Connection
A Gentle Guide to Recovering from Burnout, Restore Energy & Focus