Learn
Learn
What you do in the evening quietly shapes your night. Caffeine can stay in the body for many hours, so for many people the evening tea or coffee is worth moving earlier. A heavy late dinner, a work message at ten, or a bright phone in bed can all keep the mind switched on. You do not need to change everything. Pick one thing. Maybe the last tea is before 4 p.m., or the phone charges across the room. Notice how it feels over a few days rather than judging one night. Today we also practise a calm drink without a screen, as a small signal to the body that the day is closing.
Practice
Make a warm, caffeine-free drink and pay attention to it.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
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Ready when you are. You can finish the practice later and come back.
This program does not cover medication or sleep disorders. If poor sleep goes on for more than a few weeks, you snore loudly and stop breathing, or it affects your work and mood, please see a doctor. If you ever feel unsafe, call Tele MANAS on 14416 or 112.