03/06/2026
🌙 Confession:
These were evidence-informed sleep habits I was regularly talking about with clients, but not consistently implementing myself.
So I decided to give them a proper go. 🤎
And to be honest?
These 4 habits have been the most effective for supporting my quality of sleep:
🍂 Changing the vibe of my house after sunset
Candles on. Lamps only. Curtains closed. Different playlist.
📱 Charging my phone in another room
This one made the biggest impact.
Not beside the bed.
Not across the room.
Another room.
⏰ Using an actual alarm clock
One of the most common barriers I hear is:
“But I need my phone to wake me up.”
So, alarm clock it was.
It made it much easier to resist late-night scrolling & early-morning checking.
☕ Having a “last call” for the day
A specific time where I stop replying to messages, emails, and requests from other people.
No new tasks.
No big conversations.
No life admin.
None of these habits are groundbreaking sleep hacks.
But together, they have become small rituals that help build consistent foundations for quality sleep. 🌙
Which one will you try tonight?
~ Tamika 🤍
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A gentle reminder: Instagram isn’t therapy.
