1. Cherry-Almond Bedtime Snack
Eat 10 tart cherries or 1 tbsp almond butter 1 hour before bed. Cherries boost melatonin; almonds provide magnesium for muscle relaxation.
2. 10-Minute Legs-Up-the-Wall Pose
Lie with legs vertical against wall. Drains lymphatic fluid and calms nerves.
3. Lavender Pillow Spray
Mist pillow with DIY spray (10 drops lavender oil + water). Inhaled linalool reduces sleep latency by 10 minutes (Journal of Alternative Medicine).
4. 60-Second Ear Massage
Gently tug earlobes downward, then massage in circles. Stimulates vagus nerve for relaxation.
5. No Screens After 9 PM
Blue light suppresses melatonin by 50%. Read paper books instead.
6. Warm Foot Bath with Epsom Salt
Soak feet 15 minutes. Magnesium absorbs transdermally, signaling muscles to relax.
7. 4-Count Gratitude Breathing
Inhale gratitude, exhale worry—repeat until drowsy.
8. Consistent Sleep Schedule
Same bedtime/waketime daily, even weekends. Regulates circadian rhythm within 7 days.
