The body needs runway before sleep. Cortisol, body temperature, and heart rate all need to drop before you lie down — but screens, work, and bright light keep them elevated.

The result: 7 hours in bed, but no recovery.

This one-page Pocket Protocol gives you the five research-aligned steps that prepare your nervous system for sleep: - When to cut caffeine (it's earlier than you think) - When to dim the lights - When to close the screens - A 60-second breathing technique to switch off "fight or flight" - Where your phone should actually sleep Each step targets a different system — circadian rhythm, melatonin, parasympathetic nervous system. Aligned with the AASM Clinical Practice Guideline for CBT-I (2021), the gold-standard non-pharmacological treatment for sleep. Print it. Tape it to your bathroom mirror. Or save it to your phone for the nights you need a reminder. A free companion download from AIHealthTech Insider — Mental Health Awareness Series, Issue #003.