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Sleep is the foundation of emotional regulation. When we’re tired, everything feels harder — but perfectionist sleep rules can backfire.
Create a wind-down window
Give yourself 20–30 minutes before bed to transition. Dim the lights, put screens away, and do something low-stimulation like reading or stretching.
Keep it cool and dark
A slightly cool room and blackout curtains or an eye mask can make a big difference. Your body sleeps more deeply when it’s not fighting light or heat.
If you can’t sleep, get up
Lying in bed frustrated trains your brain to associate bed with wakefulness. After 20 minutes, move to a quiet activity until you feel sleepy again.
