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 two weeks and you’ll almost certainly feel the difference.
1) 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
Melatonin: Think of melatonin as a clock-setter, not a sedative. For many adults, very low doses (about 0.3–1 mg) taken 1–2 hours before bed are often sufficient; bigger doses can leave you groggy without added benefit. Save high-dose experiments 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 & magnesium: Diets meeting mineral needs are linked to better sleep; low calcium has been associated with disrupted sleep–wake rhythms. Many people feel magnesium is relaxing at night, while others prefer calcium in the evening—what matters most is adequate daily intake and how you respond. If you supplement, choose modest doses and confirm with your clinician, especially if you have kidney, heart, or GI issues.
A reality check on sleeping pills: Prescription hypnotics can help short-term to re-establish a pattern, but the best proven first-line treatment for chronic insomnia is CBT-I (skills, not pills). If medication is used, make it time-limited and supervised.
3) After 9 p.m., no blue-lit tech—paper, pens, and people instead
Evening light—especially from bright, close screens—can suppress melatonin and keep your brain on “day mode.” Power down phones, tablets, and laptops in the hour before bed. 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 chats? Save them for tomorrow.
Write down on paper the 3 things you would like to accomplish tomorrow and read it.
Put it together—your one-week reset
Set the cutoffs: Kitchen closes at 7 p.m. Supplements (if any) by 8. Screens off at 9.
Create a wind-down you like: Warm shower, gentle stretches, quiet reading, conversation.
Protect mornings: Get outside light soon after waking; it anchors your clock.
No routine fits everyone, and exceptions happen. But clear lines beat vague intentions. Hold these three boundaries most nights and you’ll stack the odds in favor of faster sleep, fewer awakenings, and better mornings—without chasing fads or overcorrecting with high-dose supplements.
Print this tool to help you for 1 week and repeat if necessary.
https://drive.google.com/file/d/1aCzYvDfcdGGszAefs1LhKJThmvhB63VQ/view?usp=sharing
