Dr. Zelana Montminy

I think creating also like that digital sunset, sundown, sunup, right?

Like power down your screens if you can, 30 to...

60 minutes before bed because your brain needs a drop in stimulation to cue the melatonin to start.

Melatonin is the hormone that we need to have a balanced sleep.

So that's important.

You can implement sensory cues too.

Like you can light a candle.

You can

Turn the lights down.

You can grab a book that tells your body like, okay, it's time to sleep soon.

I can feel it coming.

You can brain dump.

If you're someone who wakes up in the middle of the night with a million things on your mind and it's just like you have an active brain, I call it a brain dump.

So you write on a pad of paper anything that's in your brain.

Just dump it on the paper.

And then in the morning when you have time, you'll figure out how to factor that into your day or your schedule if you need to.

And so I think that those are important.

I think circadian alignment, like you were talking about, is really great.

Waking up at the same time, going to bed at the same time is important for your body.

It strengthens your emotional stability.