It’s an active practice of recovery, integration, and repair.

If you want to optimize resilience, you must experiment with your sleep hygiene.

Not every tactic will work for everyone — the point is to explore, track, and learn what truly helps your body and mind drop into deeper stages of rest.

Areas Worth Experimenting With

Light Management

Reduce artificial light in the evening.

Try blue-light blockers after sunset or use candles and warm bulbs.

In the morning, flood your system with natural light as soon as possible.

Temperature

You sleep deeper when your core temperature drops.

Try a cooler bedroom, a chili pad, or a quick cold shower before bed.

Breath & Nervous System

Downregulate before sleep.

Practice nasal breathing, the 4–7–8 breath, or guided relaxation.

Shift from fight-or-flight into rest-and-digest.

Evening Rituals

Consistency signals safety.

Journal. Stretch. Reflect with gratitude.

Or simply read a physical book before bed.

Nutrition & Timing

Experiment with meal timing — finish eating 2–3 hours before bed.

Some people thrive with magnesium or herbal tea.

Others need a small protein snack.

Discover what fuels your recovery best.

Technology Boundaries

No phones, laptops, or scrolling in bed.

Train your brain to associate your bed with rest, intimacy, and sleep — nothing else.

Supplements & Tools

Magnesium glycinate, glycine, or apigenin can support deeper rest.

Tools like Oura or Whoop help measure what actually improves your deep and REM sleep.

Closing Reflection

Your sleep is your foundation.

Treat it as sacred.

Experiment with reverence.

Track your results.

Refine your rituals.

Until you find the practices that give you the deepest recovery.