This episode reveals that great sleep doesn’t begin when your head hits the pillow—it begins hours before that. Most people carry stress, tension, and mental noise straight into bed, then wonder why they can’t sleep. The key to deeper, more restorative rest lies in creating a gentle evening wind-down routine that signals to your body and mind that the day is over. Listeners are encouraged to build a simple “slowdown lane” with three calming habits: Dim the lights early to trigger natural melatonin production. Release physical tension through light stretching or a warm shower. Unload mental clutter by journaling tomorrow’s tasks or lingering worries. The episode emphasizes that even one intentional habit—done consistently—can transform restless nights into peaceful ones.