Health & Body · Sleep
Wind down 30 min before bed
Yes / NoModerateEvening
Cue
30 minutes before your target bedtime, often signalled by a phone reminder
Behaviour
Switch to a screen-free calm activity: reading, stretching, journaling, or quiet conversation
Reward
Falling asleep faster and waking with less next-day anxiety
2-minute version
Dim every light in your home right now
Yes / No
Target: 1 yes/no · Evening
✓✓−✓✓
What to do
Spend 30 minutes before bed in a calm, screen-free activity — reading (physical book), stretching, journaling, herbal tea, or conversation. No phones, no laptops, no TV.
Why it works
Signals your nervous system to transition from alert to rest mode, reduces sleep latency (time to fall asleep), improves sleep quality and depth, reduces next-day anxiety. Blue light before bed suppresses melatonin for up to 3 hours.
Research backing
A Harvard Medical School study found that exposure to blue light from screens in the evening suppresses melatonin production for up to three hours longer than exposure to dim warm light, directly delaying sleep onset.
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