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unplug from the activities of the day before bedtime

Turn off all electronic devices (phones, tablets, computers).

Silence notifications for remaining devices.

Avoid checking emails or social media.

Dim the lights in your living space.

Engage in a calming activity (reading, journaling, meditation).

Take a warm bath or shower to relax your body.

Set a consistent bedtime to establish a routine.

Create a comfortable sleep environment (adjust pillows, blankets, temperature).

Practice deep breathing or relaxation techniques before bed.

Reflect on the day’s accomplishments and challenges.

Write down any thoughts or worries in a journal to clear your mind.

Make a to-do list for the next day to reduce anxiety about tomorrow.

Drink a glass of water to stay hydrated.

Avoid heavy meals or caffeine close to bedtime.

Opt for a light snack if needed (like a piece of fruit or nuts).

Take a moment to list three things you are grateful for from the day.

Consider positive affirmations or intentions for tomorrow.

Brush your teeth and follow your skincare routine.

Settle into bed with a calming scent (such as lavender) if desired.

Ensure your sleep space is free from clutter and distractions.

By following this checklist, you can effectively unplug from the activities of the day and prepare for a restful night's sleep.

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