01/09/2026
To everyone lying awake at night staring at the ceiling while the world sleeps. Let’s talk about the off switch:
1. Slow, extended exhale breathing- A ratio like 4 seconds in, 6-8 seconds out, for a few minutes.
2. Physical downshift- a hot shower/bath, gentle stretching.
3. Cognitive offloading- Writing down the worry. Reflection.
4. Reducing stimulant input in the evening- caffeine, screens, and even stressful conversations.
5. Consistent wind-down cues- the body learns patterns. A repeated pre-sleep routine like dimming the lights, reading, getting off your phone. When it comes to not sleeping you might need more than a few tricks. Scan the QR code for an appointment or contact me on- 0837045287.
