What Your Body Knows: Sleep Sanctuary

Sleep isn't a switch you flip. It's a transition your body makes—gradually, with the right cues.

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The body's sleep preparation:

As bedtime approaches, your body naturally wants to:

• Lower core temperature
• Slow heart rate
• Relax muscles
• Produce melatonin
• Shift into parasympathetic mode

But modern life interferes: screens, stress, stimulation keep the body in alert mode.

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A body-based wind-down ritual:

90 minutes before bed:

• Dim lights (warm tones only)
• No screens if possible
• Light stretching or gentle yoga

60 minutes before:

• Warm bath or shower (raises then lowers body temp)
• Comfortable clothes
• Nothing stimulating (work, arguments, news)

30 minutes before:

• In bedroom, no screens
• Gentle reading or calm activity
• Lower room temperature

At bedtime:

• Progressive muscle relaxation
• Slow, deep breathing
• Body scan from head to toe

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Your assignment:

Tonight, try just ONE element of this ritual. Tomorrow, add another. Build the habit.

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Stillness Cards offer bedtime body practices.