⬇️ FREE DOWNLOADABLE CHECKLIST
3 Things to Do in the 1 Hour Before Bed
No complicated routines. No expensive gadgets. Just three simple steps backed by sleep research.
1. Dim the Lights
Blue light from screens blocks melatonin — your brain’s “sleep now” signal.
Try this tonight: Switch to warm, dim lights (or wear blue-blocking glasses) 90 minutes before bed.
2. Drop Your Core Temp
Your body needs to cool down to fall asleep and stay asleep.
Try this tonight: Set your thermostat to 65-68°F (18-20°C). Take a warm shower 90 mins before bed — your body cools down afterward.
3. Stop “Doing”
Your brain needs 20-30 minutes to transition from “doing mode” to “sleeping mode.”
Try this tonight: Put your phone in another room. Read a physical book. Breathe. Stretch.
📄 Want to save this for later?
Download free printable PDF →No email required. Just a simple checklist you can print or save.
if you struggle to follow these steps every night
MindDerm® Sleep Patch
Wear it on your wrist. It works while you sleep — no routine change required.
Check it out →