In partnership with
🌙 The Brief
You know that moment when you finally crawl into bed but your brain refuses to clock out? You’re exhausted, yet somehow replaying grocery lists, work projects, and the thing you said in 2016.
Turns out, there’s a reason. Your mind resists sudden stops. It needs a “buffer ritual” — something small that signals, okay, we’re closing this tab.
Experts call it a transition cue, and it works because your brain loves pattern. When you end the day the same way, it learns that this routine = safety = rest.
I started adding a three-minute reset before bed: slow breathing, dim light, and one minute to stretch my shoulders. It’s embarrassingly simple — but I fall asleep faster and wake up less.
🧠 The Fix
Research from the Journal of Behavioral Medicine found that people who practice a short nightly wind-down (under five minutes!) experience lower heart rates and better sleep quality. It’s not the length that matters — it’s the predictability.
Your body starts associating that action with rest, which lowers cortisol and increases melatonin naturally.
💤 Try This Tonight
Right before bed, set a three-minute timer.
1 minute: slow shoulder rolls or gentle stretching.
1 minute: breathe in for 4, out for 6.
1 minute: think of one thing that went right today.
Then lights out. You’re training your brain to recognize a “closing scene.”
✨ Small Upgrade
Product: Madewell Essential Oil Roll-On ($11)
A quick swipe on wrists or temples makes your 3-minute reset feel spa-level — minus the spa prices.
Sleep smarter,
Bri
P.S. If you usually work out late — tell me: do you notice it affects your sleep? I might feature some replies next week.
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*These statements have not been evaluated by the Food and Drug Administration.
Disclaimer: I’m not a doctor — just sharing research and practical tips. Always talk with your healthcare provider before making big changes to your sleep or health routines. Some links I share may be affiliate links, which means I may earn a small commission if you purchase through them (at no extra cost to you).