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_ Welcome Sleep: Tips for a Calm Night. POWERFUL habits to CALM your senses ⎯ Body & Mind. Shut down your Nervous system 60-90 minutes before bed. Turn your lights down low, dim & avoid screens, switch tasks → slow it down. Shower, chill music, light stretch, paper book, tea, journal. ____ Wind-down Ritual 20 minutes, stay consistent. Wash face & teeth 5 slow breaths; exhale longer than inhale Write 3 lines → gratitudes, tomorrow’s priorities, park one worry. Keep is short, simple & pleasurable. Finish dinner 2–3 hours before bed; keep it light on heavy fats. No Caffeine after 2pm Limit alcohol - massive destroyer of sleep Cool, Dark, Quiet Target ~18–20 °C, blackout or eye mask (I love a silk eye mask), & reduce noise, try white noise or nature sounds. Keep the bed for sleep & sex—no work, no phone scrolling. If you can’t sleep, don’t fight it. Have tea in dim light, read or listen to soft music in bed, listen to a guided meditation. I LOVE Meditation Mountain on Spotify. Find a voice that you love the sound of. ✔ Follow for more Evidence-based mind-body Medicine. 💛 Share with someone who needs this. -Dr Jo, Holistic Mental Health _____ #nutritionalmedicine #nutrition #nutritiontips #nutritionalhealth #lifestylemedicine #longevity #womenshealth #mentalhealth #mentalhealthawareness #perimenopause #lifestyledoctor #soberlife #lifestylemedicine #healthyhabits #healthyhabitsforlife #glowup #traumahealing #traumarecovery #nutritionaltherapypractitioner