The Power Down Hour Framework

This completely changed the way I go to bed.

The hour before you go to sleep, divide that hour into 3x20Mins segments.

First 20 Mins Segment:

Do things that make you anxious in the morning

like

- Layout your shoes for the gym

- Layout your clothes for work

It can be anything...

Second 20 Mins Segment:

Hygiene

Take time and make yourself hygienic before bed.

- Wash your face

- Brush your teeth

- Hot water bath

Fun fact: Taking a Hot water bath before bed is helpful

If you raise your core body temperature with a hot bath, the subsequent cooling of that core body temperature tells your brain to release melatonin.

Which makes it easier for you to sleep.

Final 20 Mins Segment:

Do nothing that requires a whole lot of mental power.

as

Relaxing is the key here.

No mobiles, no computer - take everything out.

now, here's a bonus.

A Deep-breathing technique that you can do in your final 20 minutes.

It's called "4-7-8 Breathing Technique"

It was developed by Navy Seals.

Higher heart rates can significantly alter sniper bullet trajectory.

So they used this breathing technique to lower their heart rates.

I tried it myself and it works like a charm.

Here's the technique:

- Sit in a comfortable position

- Close your eyes

now you have done it.

Do this properly so you won't mess up.

- Inhale for 4 seconds

- Hold it for 7 seconds

- Exhale slowly for 8 seconds

You can repeat it 5 - 15 times until you feel relaxed or even in a meditative state.

Fun fact: Your heart rate needs to be at 60 or below to fall asleep.

TL;DR

- 20 mins - Do the things that make you anxious

- 20 mins - Hygiene

- 20 mins - Relax

- Repeat this 5-15 times.

- Make sure you are in a relaxed state with your eyes closed.

Pro tip: Always follow a consistent sleep schedule