Sleep Hygiene — Science of a Better Night’s Rest | Dusk and Dreams: Ep. 21 - Circadian rhythms, light management, neuroscience-backed rituals, and small changes for truly restorative sleep.

The secret to deep, restorative sleep isn’t just willpower — It’s deliberate design.In this episode of Dusk and Dreams, join me, Yarrow, as I guide you through the science and art of sleep hygiene: the habits, environments, and rituals that cue your body and brain to truly rest.We explore how ancient wisdom aligns with modern neuroscience (from evening bathing rituals and threshold practices to today’s blue-light problem) and the “digital sunset” that can reset your circadian rhythm. You’ll learn:Why a cool, dark bedroom can help your brain produce more melatonin and how to create your own sanctuary for rest.How textiles, soundscapes, and scent anchors (weighted blankets, white/brown noise, herbal infusions) cue your nervous system to relax.How to outsmart modern disruptors like caffeine, alcohol, anxiety spirals, and late-night scrolling.The blueprint for designing your personal evening ritual: layering small, gentle cues so your nervous system trusts the pattern.Tonight’s immersive soundscape: the hush of a lakeside cabin with soft lapping waves outside the window, a warm fire inside, and a faint breeze drifting through open curtains.Coming Up Next:✨ Episode 22 (Friday Night Folklore): YLDragons takes over for a Mythical Night on:“The Black Dog — Night Omens, Folklore, and Haunting Beasts.” For centuries, spectral black dogs have appeared on lonely roads and crossroads as omens of death, guardians, or guides. We’ll trace their myths from England to the Caribbean and explore what these shadow-hounds reveal about fear and fate.Episode 23 (Tuesday Night Twilight Practices): I'll return for another Myth meets Modern Science Night: “The Power of Scent — Aromatherapy, Ritual, and the Neuroscience of Nighttime Calm.” We’ll explore how fragrance, herbal infusions, and olfactory cues can shift your nervous system, prime your dreams, and deepen your evening rituals.Listen & Subscribe: Find Dusk and Dreams on Spotify, Apple Podcasts, Amazon Music, or wherever you love to listen.Connect with Yarrow: Visit www.breakgrid.com or follow @yarrowdiamond on Instagram.

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