Digital sunset

The hour before sleep sets the quality of the night. Give your nervous system a runway. **How to do it** - Pick a cut-off time and put the phone on charge in another room. - Swap the scroll for a book, a stretch, a conversation, or nothing at all. - Log it once the screens are down for the night. **Why it works** Late-night light and endless input keep the mind switched on. An hour of analogue tells your body the day is over, so you fall asleep faster and wake clearer.