Blue light and pending WhatsApps steal your sleep. Reclaim it with these evening wind-down rituals.
1. 6 PM Kitchen Closure Rule
No cooking after 6 PM; prep dinner by 5:30. Gives digestive enzymes 3-hour head start.
2. Magnesium-Rich Snack (Almonds + Pumpkin Seeds)
10 almonds + 1 tbsp seeds = 80 mg magnesium. Relaxes muscles, reduces cramps.
3. 4-2-1 Power-Down Sequence
- 4 PM: Last caffeine
- 2 PM: Last heavy meal
- 1 hour before bed: Zero screens
Improves sleep efficiency by 29 % (Stanford, 2025).
4. Abhyanga Self-Massage with Warm Oil (7 Mins)
Focus on neck, shoulders, feet. Lowers systolic BP by 8 mmHg .
5. Digital Sunset + Analog Reading
Swap Insta scrolls for a physical book under amber lamp. Melatonin onset 37 mins faster.
6. Write Tomorrow’s Top-3 Tasks
Clears mental RAM; reduces night-time rumination by 44 % (BPS, 2023).
7. Tulsi-Ginger Tea 30 Mins Before Bed
Calms vagus nerve, signals parasympathetic mode.
[Join 30-Day Sleep Reset Program →]
Implement two evening wind-down rituals tonight; layer the rest over the week. Quality sleep is the ultimate daily life health hack.
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