At Night -

: To ensure your body is truly ready for sleep, try the 10-3-2-1 rule : 10 hours before bed: No more caffeine [31]. 3 hours before bed: No alcohol [31]. 2 hours before bed: Stop working [31].

Own the Night: A Guide to Rest, Reflection, and Rejuvenation At Night

: Being a night owl is a trait, not a flaw. Work with your natural rhythm, but ensure you still manage your well-being by getting adequate total rest [13]. : To ensure your body is truly ready

: Incorporate one ritual that makes you feel relaxed, such as light stretching, reading a physical book, or taking a warm shower [3, 9]. such as light stretching