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🌙 The Brief
You know that Sunday-night feeling — the one that creeps in around dinner, tightening your chest just a little?
You’ve had a great weekend, but as the sun sets, your mind starts scanning the week ahead like a radar: meetings, carpools, lunches, deadlines. Suddenly, your body feels wired — and sleep feels far away.
You’re not broken. You’re just stuck in a prediction loop.
Your brain tries to rehearse what’s coming to avoid surprises, which spikes cortisol at the worst possible time. The key to breaking that loop isn’t doing more — it’s closing the week on purpose.
My favorite fix: a five-minute “Week Wrap.” I light a candle, glance at my calendar, and write down three things I didaccomplish last week — not what’s left undone. It’s a tiny mental boundary that signals: we’re done for now.
🧠 The Fix
Psychologists call this a completion cue — a mental marker that tells your nervous system the cycle is closed.
When you intentionally review progress rather than pending tasks, you replace anxiety with resolution, reducing pre-sleep arousal and improving sleep onset.
In one University of Minnesota study, participants who reflected on completed goals fell asleep 22% faster than those who didn’t.
💤 Try This Tonight
Before bed tonight, do your five-minute “Week Wrap”:
Light a candle (or dim a lamp).
Write down three things that went right this week — big or small.
Say out loud: That’s enough for now.
Then close your laptop and your list. Tomorrow can handle itself.
✨ Small Upgrade
Product: Paddywax “La Playa” Candle
A fresh, beachy scent in a reusable glass vessel. Light it for your Sunday wind-down ritual — and let that flicker cue your brain that the week is officially off-duty.
🕯 Emotional Close:
You can’t control every Monday. But you can teach your body to feel safe at the edge of one.
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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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).