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Create a repetitive routine, such as a warm shower, a cup of herbal tea, and ten minutes of reading on paper. Repeated routines give your nervous system predictability, reducing cortisol levels.
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Put away your gadgets at least thirty minutes before bed. The blue light from screens disrupts circadian rhythms, and the flood of notifications keeps your brain in “combat readiness” mode. The quieter and darker your bedroom, the deeper the slow-wave sleep phases and the more alert you will be in the morning.
