At Night 🎯 No Password

: Jot down every worry, task, or stressor currently on your mind [14].

: To ensure your body is truly ready for sleep, try the 10-3-2-1 rule : 10 hours before bed: No more caffeine [31]. 3 hours before bed: No alcohol [31]. 2 hours before bed: Stop working [31]. At Night

before bed: No more screens (blue light hinders melatonin production) [9, 31]. 2. The "Brain Dump" Ritual : Jot down every worry, task, or stressor

: Incorporate one ritual that makes you feel relaxed, such as light stretching, reading a physical book, or taking a warm shower [3, 9]. : Jot down every worry

: Use your most energized nighttime hours for coding, writing, or painting—activities that require uninterrupted focus [13].

Own the Night: A Guide to Rest, Reflection, and Rejuvenation