How to Wind Down Without Overhauling Your Life (Because You’re Exhausted Enough)

Have you ever scrolled ‘sleep tips’ at 11pm, only to find ‘meditate for 30 minutes’ (lol) or ‘take a lavender bath’ (with what energy?!). Here’s a real-world wind-down routine—no hour-long rituals required.

The problem is that our brains are wired to resist relaxation. When you’re tired, your prefrontal cortex (the “rational you”) checks out. What’s left? A primal, impulsive brain that craves quick hits (scrolling, snacks, just one more episode). In other words, “Just relax” is like telling a hangry toddler to “calm down.”
Spoiler:  that doesn't work.

Let's face it, between kids, jobs, and the mental load of existing, you don’t have 60 mins for yoga-mediation-journaling. The pressure to “optimize sleep” becomes another item on your to-do list… which stresses you out… which ruins sleep.

The fact is that most advice ignores biology.  For example: “Avoid screens before bed” is great—unless you’re overstimulated and need distraction to quiet your anxiety. Wind-downs fail when they fight human nature (and your actual life).

The good news is, you don’t need more willpower or time—just smarter strategies. Here’s how to hack your brain and real life…

Check out my “5-Minute Rule” Wind-Down

Pick just ONE step tonight. Add more only if it feels easy.
✅ Step 1: Set a Phone Alarm
At 9pm, your alarm indicates, put the phone down and out of reach (No willpower needed.)
✅ Step 2: Borrow a Toddler Trick
Brush your teeth right after dinner—signals ‘day is done’ early.
✅ Step 3: The ‘Brain Dump’ Hack
Keep a notebook by your bed. Write down ONE worry, then ‘I’ll handle this tomorrow.’
✅ Step 4: Wear Socks to Bed
Cold feet = poor sleep. Warm feet = 15 mins faster to snooze.

Reality Check:
Some nights, ‘wind-down’ means falling asleep mid-scroll. And that’s fine. Progress > perfection.

Try one step tonight. DM me ‘SLEEP’ for my 5-Minute Wind-Down Cheat Sheet!