Sleep System:

Behavioural Changes:

• Same Bed Time every night: 10pm to 8am
• Put phone on charger at 9pm
• Wind Down at 9pm, i.e. no electronics or exercise after 9pm
• Bedroom is reserved only for sleep and sx
• Meditation every night before bed: Either use Insight timer (free), Headspace student discount $17 annually (recommended) or Waking up (free with scholarshiop request)
• Wind down Routine: 10pm Devices off, Chamomile tea, Hot Shower, Brush teeth & floss, Change into PJ’s, Do 5 min Yoga, meditate, Sleep
• Social engagements 5:30pm - 9pm
• Kiwi fruit: 🥝 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10220871/#:~:text=Kiwifruit have also been shown,the onset of melatonin secretion.

Bed Layers:

• Mattress
• Mattress Protector
• 8 Sleep
• Grounded Cotton Fitted Sheets
• Organic Cotton Flat Sheet
• Weighted blanket