Own the Night: A Guide to Rest, Reflection, and Rejuvenation
: Being a night owl is a trait, not a flaw. Work with your natural rhythm, but ensure you still manage your well-being by getting adequate total rest [13]. At Night
: Research shows that simply making a to-do list for the next day helps people fall asleep faster [27]. Own the Night: A Guide to Rest, Reflection,
Here is how you can transform your nighttime from a period of "racing thoughts" into a powerful ritual for success. 1. Master Your Sleep Hygiene Here is how you can transform your nighttime
: Meditation and paced breathing can shift your nervous system away from the day's stressors [3, 9].
: Some find success with "boring" bedtime stories or specialized sleep podcasts designed to distract a busy mind without keeping it awake [18]. 4. Leverage the Night Owl Advantage
: To ensure your body is truly ready for sleep, try the 10-3-2-1 rule : 10 hours before bed: No more caffeine [31]. 3 hours before bed: No alcohol [31]. 2 hours before bed: Stop working [31].