Sleep toolkit | Anchors, wind-down, herbs and cave

BURNOUT SLEEP TOOLKIT (gentle, science-backed reset for women 40+)

FOUNDATION — ANCHOR YOUR SLEEP WINDOW (the non-negotiables)
◉ Pick one wake time and keep it daily (yes, weekends too)
◉ Set a realistic sleep window (e.g., 7.5–8.5 hours in bed) and let bedtime follow from wake time
◉ Get morning outdoor light within 30–60 minutes of waking (10–30 minutes is a common target)
◉ Pair that with a protein-forward breakfast within 60–90 minutes to steady energy and reduce “wired-tired” swings
◉ If you nap: keep it short + early (10–20 minutes, before mid-afternoon) so it doesn’t steal night sleep

KEY TAKE AWAY: In burnout, wake time + morning light stabilise your system faster than effort alone.
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DAYTIME RESET — BREAK THE WIRED-TIRED LOOP (without forcing sleep)
◉ Consistency over perfection: a “B+ routine” done daily beats an “A+ routine” done twice
◉ Caffeine cutoff: choose a firm cutoff (late morning / early midday) and protect it
◉ Alcohol: if sleep is fragile, reduce or avoid—many people get lighter, more broken sleep later in the night
◉ Move gently most days: walk, mobility, yoga therapy (avoid punishing workouts when you’re already depleted)
◉ Add a 2-minute downshift: long exhale breathing (exhale longer than inhale) to cue safety
◉ Keep evening work stress lower by choosing one “shutdown line” (e.g., “I’m done for today”) and repeating it

KEY TAKE AWAY: Better sleep starts earlier than bedtime—your nervous system needs safety all day.
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EVENING POWER-DOWN — YOUR 60–90 MINUTE RUNWAY
◉ Dim the environment: lower indoor light in the last 1–2 hours (bright light can delay sleep timing)
◉ No-screen window (ideal): 60 minutes. If you must use screens: dim them, use night mode, keep content boring
◉ Avoid stimulating inputs: email, news, conflict texts, intense shows, problem-solving, late-night planning
◉ Warm shower/bath timing: take it 1–2 hours before bed (not right at bedtime) to support the natural cool-down signal
◉ 10-minute stretch + breath: gentle neck/shoulders/hips + slow exhales (this is not a workout)
◉ Quick mind-clearer: 2–5 minute brain dump on paper, then write tomorrow’s first tiny action

KEY TAKE AWAY: Your job isn’t to “try to sleep”—it’s to slow the inputs so sleep can arrive.
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SLEEP CAVE — MAKE THE ROOM DO THE WORK
◉ Temperature: cool room (many people sleep best around ~19–21°C; adjust to comfort)
◉ Darkness: blackout curtains or an eye mask; cover tiny LEDs
◉ Quiet: earplugs or white noise if needed
◉ Bedding layers: set up so you can cool down quickly without waking fully
◉ If you wake at night: keep lights very low, don’t check the time, avoid picking up your phone

KEY TAKE AWAY: Cool, dark, quiet is the holy trinity—especially when burnout makes you more sensitive.
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HERBS + AROMAS — GENTLE SUPPORTS (not magic, but helpful)
◉ Lavender aromatherapy: can improve sleep quality for some people
◉ How to use: diffuser for 15–30 minutes before bed OR 1–2 drops on a tissue near the pillow (not on skin)
◉ Chamomile tea: often used for calming; effects are usually mild but can support the ritual
◉ Passionflower: sometimes used for stress-related sleep tension
◉ Valerian: can help some people short-term; can feel groggy for others—start low and assess
◉ Optional: magnesium may help if your intake is low (some people notice fewer night wake-ups)

KEY TAKE AWAY: Use these as “nervous system signals” paired with routines—not as a rescue plan.
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EARLY-NIGHT EXPERIMENT (3 NIGHTS, ZERO PRESSURE)
◉ Choose 3 nights to go to bed 30–60 minutes earlier than usual
◉ Keep your wake time the same (sleep window stays anchored)
◉ Track 3 signals only: morning energy, mood, evening crash time
◉ If it flops: no drama—return to your usual bedtime next night and keep the anchor

KEY TAKE AWAY: Treat sleep like training—small experiments + steady anchors beat forcing it.
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SAFETY NOTES (please read)
◉ If insomnia persists most nights for more than 3 months, consider getting professional help
◉ Herbs/supplements can interact with medications (especially sedatives, antidepressants, blood thinners) and may not be suitable in pregnancy—check with a clinician/pharmacist if unsure
◉ Essential oils: avoid direct skin contact unless properly diluted; be cautious with asthma, migraines, pets, and children
◉ Get assessed if you have loud snoring, gasping, restless legs, or severe daytime sleepiness (sleep apnea and other sleep disorders can look like burnout fatigue).
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