At Night Site

One of the biggest hurdles to sleep is a mind that won't shut off. Experts from Ubie Health recommend a "brain dump" 1–2 hours before bed [27].

Quality rest is the foundation of a productive life. By following established sleep hygiene practices, you can signal to your body that it’s time to shift from "alert mode" to "rest mode" [3, 9]. At Night

: Jot down every worry, task, or stressor currently on your mind [14]. One of the biggest hurdles to sleep is

: Your bedroom should be a sanctuary—keep it cool (around 18°C/65°F) , dark, and quiet [20, 21]. By following established sleep hygiene practices, you can

: 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].