Free guide
The evening sequence
This guide has nothing to do with food. It is one short routine for the last hour of the day, done in order, because the order is what does the work. Sleep is usually the first thing that improves when a day stops ending on a cliff edge, and it is the easiest place to start.
Why a sequence
A body does not switch off on command. It steps down, and it takes the steps in a certain order: light, then what is on your mind, then screens, then temperature. Most sleep advice is a pile of tips you can do in any order, which is why none of it sticks. Run the five steps below in sequence for a week and you are teaching your body a shape it can start to recognise on its own.
The last hour
Five steps, in order
- 1. Take the ceiling lights down. (60 minutes before bed) Lamps instead of overheads, and dimmer than feels necessary. This is the first signal and the one everything after it depends on.
- 2. Finish the day on paper. (45 minutes before) Write down tomorrow’s three things and anything still circling. It does not have to be tidy. Getting it out of your head is the point — an unfinished list is what most people are actually lying awake holding.
- 3. Put the screen down. (30 minutes before) In another room if you can. If you use your phone as an alarm, set it and leave it face down across the room. The half hour you lose here is the half hour you were going to spend awake anyway.
- 4. Get warm, then let yourself cool. (20 minutes before) A warm shower or bath, then a cool, dark room. The drop afterwards is more useful than the warmth itself, so keep the bedroom cooler than the rest of the house.
- 5. Slow the breath. (in bed) Breathe in for a slow count of four, out for a slow count of seven or eight. A dozen rounds. Longer out than in, every time. If your mind wanders, come back to the count.
Half an hour, most nights, in this order. Missing a night does not undo the week.
People often say they start noticing a difference in their sleep somewhere around the second month rather than the second night. That is a common experience, not something this guide can promise you.
Client stories describe individual personal experiences, not guarantees. ML Wellness Coach offers nutrition and wellness coaching — it does not diagnose, treat, or cure any condition and is not a substitute for medical care. If you take medication or have a medical concern, please consult your doctor before making changes.
Sleep is one of the markers
Better sleep is one of the changes people report during the WILDERBODY Experience, reinforced live rather than left to a handout. If this sequence is worth having someone in your corner for, a free 30-minute discovery call is the easiest next step.