🗓️ 3 Days Before Better Sleep
✅ Day 1: Reset Your Rhythm
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Wake up at the same time you want long-term.
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Get 10–20 minutes of morning sunlight within an hour of waking.
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Avoid naps longer than 30 minutes.
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Stop caffeine after 2 PM.
✅ Day 2: Support Natural Melatonin
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Eat melatonin-supportive foods in the evening (e.g., tart cherries, kiwi, almonds).
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Have dinner 3 hours before bed.
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Dim lights 1–2 hours before sleep.
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No screens 60 minutes before bed (or use blue-light filters).
✅ Day 3: Calm the Nervous System
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Take a warm shower 1–2 hours before bed.
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Try 5–10 minutes of slow breathing (4-second inhale, 6-second exhale).
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Keep bedroom cool (around 65–68°F / 18–20°C).
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Go to bed only when sleepy — not just tired.
🚫 Avoid During These 3 Days
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Late heavy meals
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Alcohol at night
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Intense late workouts
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Doom-scrolling in bed
If you meant something different by “3 DAYS BEFORE SLEEP,” tell me a little more and I’ll tailor it exactly to what you need.