A simple framework for falling asleep faster and waking up more rested. In this episode, we break down the 10-3-2-1-0 formula and walk through the small timing shifts that make a big difference in sleep.

Pressure sends a safety signal to the nervous system. This episode looks at the studies behind weighted blankets and explains how deep pressure helps the body relax before sleep — plus easy alternatives you can try right away.

How your bedroom environment affects sleep—and how to simplify it. Featuring a reading from Marie Kondo and practical guidance on what belongs in a sleep space.

Better sleep comes from clarity. This episode shows how to identify what supports your sleep by simplifying changes, testing one variable at a time, and listening to your body’s signals.

Hot, cold, or contrast showers — which one actually helps you sleep? In this episode, we break down the science of body temperature, timing, and why warm showers consistently support better sleep while cold and contrast showers often miss the mark.

For centuries, salt was placed near sleep to mark boundaries and reveal hidden pressure. Ancient traditions used it to absorb excess and signal the end of the day. In this episode, I explore where the practice came from and share a simple 7-night experiment designed to bring clarity around what drains your energy. This isn’t about belief or fear — it’s about noticing what changes when attention does.

The 7 Nights

Night One — External Pressure
Night Two — Internal Patterns
Night Three — Close Bonds
Night Four — Unfinished Attachments
Night Five — Home Atmosphere
Night Six — Dream Signals
Night Seven — Clarity

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Laughter is a physical signal that helps the body release tension and reset after the day. This episode explains why laughing out loud supports better evenings and better sleep.

How a small prep step at night makes tomorrow’s three things easier to start—and finish.