Take back your nights: 3 simple rules to reclaim your sleep (and your life)
We don’t need another complicated routine to sleep better. We need three clear boundaries that most people can follow starting tonight: stop eating late, be intentional with supplements (if you use them), and cut the screens. Do these consistently for 1 week and you’ll be amazed!
After 7 p.m. – Eat before 7
After 8 p.m. – Calcium Supplement
After 9 p.m. – Peaceful Pen Communications
1) Eat well BEFORE 7 PM - After 7 p.m., no meals—keep it light or skip it
Late, heavy eating pushes digestion into your sleep window, raising the odds of heartburn, restlessness, and fragmented sleep. Big meals, spicy or fatty foods, and hidden caffeine (chocolate, certain teas) are common culprits. Aim to finish dinner a few hours before bed; if you truly need something, think small and simple.
Early or “time-restricted” eating isn’t magic, but aligning food earlier in the day generally plays nicer with your circadian rhythm—and late snacking correlates with poorer sleep in several studies.
2) After 8 p.m., if you use supplements, go low and go smart
Caution about Melatonin: Think of melatonin as a clock-setter, not a sedative. For many adults, very low doses (about 0.3–1 mg) taken before bed are often sufficient; bigger doses can leave you groggy without added benefit. Save high-doses for clinical trials—there’s oncology research with large doses, but that’s not general sleep advice. Talk to your clinician if you have a sleep disorder or take other meds.
Calcium at night Magnesium / WATER in the AM : Diets meeting mineral needs are linked to better sleep; low calcium has been associated with disrupted sleep–wake rhythms. Magnesium and is better taken in the morning with lots of water to proactively reduce stress. Calcium carbonate has been used as a sleep aid for melinia around the world as a sleep aid. For example, in Traditional Chinese Medicine, powdered oyster shell (Mu Li, 牡蛎)—rich in calcium carbonate—has been used for centuries to ease restlessness and insomnia. It is considered cooling in nature and may cause imbalance with prolonged use, so always consult a healthcare practitioner, including your pharmacist, before changing any supplements or medications.
A reality check on sleeping pills: Prescription sleep aids can help short-term to re-establish a pattern under doctor supervision.
3) After 9 p.m., no blue-lit tech—paper pens is ok
Evening light—especially from bright, close screens—can suppress sleep and keep your brain on “day mode.” Power down phones, tablets, and laptops at 9 pm. If you must work, print it or use pen and paper; dim the room and keep it calm. Low-key, in-person connection with family? Great. Doomscrolling or heated group chat / social media? Save the conflict for tomorrow. Ok? Say yes.
Acknowledge 3 things, even if they are small, from the day you accomplished.
Write down on the worksheet (Link below) the 3 things you would like to accomplish tomorrow and read it aloud.
Acknowledge 3 things you are thankful for from the day before.
Put it together—your one-week reset
PRINT OFF THIS PDF - I don’t want your email or anything. It’s here free for you. Please use it. It is very important. Use a stapler and keep all the pages together and review it at the end of each week to keep yourself accountable. Keep it in a visible location.
Make sure to celebrate any positive success, even small, to ensure your brain learns what is good. Even say it aloud if you can. Talking to yourself is important and healthy. I works better when you speak it aloud for the brain circuitry to fully establish new patterns. TRUST ME.
Print this tool to help you for 1 week and repeat if necessary.
https://drive.google.com/file/d/1aCzYvDfcdGGszAefs1LhKJThmvhB63VQ/view?usp=sharingPlease find me on Facebook if you have any questions:
Facebook.com/jaegerscot
Thank you, Jaeger
