Your sleep quality is largely determined before you get into bed. The Evening Wind-Down Ritual gives you the complete, science-backed protocol to design the two hours before sleep with intention. WHAT'S INSIDE: The Science of Sleep Stages — what happens during slow-wave sleep, REM sleep, and exactly which inputs destroy your most restorative sleep stages. The Complete 90-Minute Evening Protocol — 7 timed steps from T-minus 120 minutes to bedtime. Light environment, technology boundaries, the Worry Dump journalling method, and the body temperature drop technique backed by RCT data. Evening Journalling Prompts — 7 prompts for closing the day with intention so your mind actually rests. The Evidence-Based Evening Supplement Stack — Magnesium Glycinate, L-Theanine, Glycine, and the truth about Melatonin dosing. THIS GUIDE IS FOR YOU IF: You lie awake with a racing mind most nights You scroll until you fall asleep and wake up tired You want to wake up feeling restored, not just rested Instant download. Print at home or read on screen. A4, black and white.
