Evening Gold Standards for sweet dreams and refreshed mornings

Why the Evening Matters:
If your days set the stage, your evenings are the overture. Your brain and body rely on consistent cues to transition from high gear to restoration mode. By deliberately creating those cues, you align your physiology with the natural rhythms of the day—and that’s when true rest happens.

The Science of Sleep Preparation

1. Avoid Alcohol
   Alcohol might feel like a shortcut to relaxation, but it disrupts REM sleep, leaving your brain less refreshed. If winding down is your goal, call a friend and connect, or give your sensors a break with a calming tea or magnesium-based drink can work wonders.

2. Dim the Lights (and Yourself)
   Light tells your brain whether it’s day or night. As the sun sets, mimic this natural signal:

   • Use orange or red bulbs for warmth.

   • Try red lens glasses to block sleep-disrupting blue light.

   • Keep screen brightness low and limit physical activity that stimulates.

3. See the Sunset
   Watching the sunset signals your circadian clock that rest is approaching, setting up your body to wind down naturally.

4. Phone Out of the Room
   A simple act of rebellion against the constant noise of the digital world. Set up a charging station elsewhere—out of sight, out of mind.

Fuel Your Recovery*

• Glycine & Magnesium Glycinate or Malate: Supports muscle relaxation and neurotransmitter function.

• Theanine & Taurine: Known for promoting calm and reducing anxiety.

• Holy Basil: An adaptogen for balancing stress hormones.

• Inositol: This naturally occurring compound can calm, helping your brain "power down" in a gentle, supportive way. And if we wake in the night it helps us get back to sleep.

Move, Release, Restore

• Yoga or Fascia Release: Target areas of tension with gentle yoga or a vibration roller. Your fascia is a one way high way to your nervous systems off switch. Moving is a way to ensure the “nervous energy” has a way out.

• A Warm Shower: Warming up helps your core temp to drop. A switch to turn sleep on. Let your mind flow and gratitude come for your day of successes. Follow it with gratitude or a light problem-solving exercise—two powerful tools to shift your focus away from stress.

Breathwork and Brain Gratitude

• Breathing Techniques: 3:7 or 4:7:8 patterns emphasize prolonged exhales, signaling relaxation.

• "Thank You, Brain": Gratitude for your mind’s effort encourages a positive perspective before sleep.

Cool, Calm, and Game-Ready

• Cool Room (~20°C): Your core temperature needs to drop for optimal rest.

• Word Games to fall asleep: Think of a non consequential word, then come up with a word for each of its letters. eg: FENCE - Frog, Enormous, Nibble, Clear, Elephant. Then pick another one. Keep going, you’ll be asleep in no time.

Why This Works:
The magic of these strategies lies in creating a ritual of transition—a deliberate shedding of the day’s weight. As your evenings become calmer and more intentional, you’ll notice your sleep improving not by chance, but by design.

Now imagine ending your evening with one small, thoughtful change. Which one will you try first?

*The information provided about supplements, including glycine, magnesium, inositol, theanine, taurine, and holy basil, is for educational purposes only. It is not intended as medical advice or a substitute for consultation with a qualified healthcare professional. Before adding any supplements to your routine, please speak with a licensed healthcare provider, such as a doctor, pharmacist, or dietitian, to ensure they are appropriate for your individual health needs, conditions, and any medications you may be taking. Use supplements responsibly and in accordance with guidance from professionals familiar with your specific circumstances.