Sleep — Daily Practices
Fixed bed time, foot massage, dim evening, no late dinner.
What it is
Same bed time every night (within 30 min, even weekends). Dim lights after sunset. No screens 60 min before bed. Foot massage with warm oil. Bed by 10 pm. Bedroom cool and dark.
Benefits
- Falling asleep within 20 minutes
- Sleeping through the night
- Waking refreshed without an alarm
- Better memory, mood and metabolism
Why it helps
Sleep quality is built across the entire day — light exposure in the morning, meal timing in the evening, and the wind-down ritual at night. Treating any one in isolation rarely works.
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