Screens should be turned off 60 minutes before bed and replaced with relaxing activities.

“What to do: + screens off + read a book + go for a walk + breath work + a calming hobby”

“Have an evening wind down routine. One hour before your bedtime, I turn off all screens and enable Sleep Bryan. His responsibility is to get my mind and body ready for sleep. When thoughts arise about all the things I still need to get done, Sleep Bryan reminds all the other Bryan's that we have all day tomorrow to take care of these things. Read a book, go for a walk, meditate, do some breathwork. Calm yourself and prepare mind and body for sleep.”

“60 minutes before bed, screens off. In that 60 minutes, you need to relax your nervous system. Go for a walk, do a hobby, journal, breathwork, hang out with family, meditate. Literally almost anything other than being on your phone. Reading a book is my favorite.”

“so you want to be mindful before you go to bed you want to avoid arousal activities so you want to avoid you know arguments you want to avoid any kind of like Hard Exercise anything that's really stimulating your nervous system I'm not sure I can recall an evening as stimulating so during the day our sympathetic nervous systems get us ready to take on the world and Tackle all the challenges but when we get to the evening your parasympathetic nervous system is going to calm you down and get you ready for bed so you want to do parasympathetic activating activities so I'm going to give you a few examples one and this is my favorite is read a book before bed like in hand or if you have a Kindle I guess that's fine too but in hand and read a book so no screens no tablets no television screens no mobile phone but a book in hand it is my favorite and it calms me the very most you could also Journal you can meditate you can take a bath you can go for a walk these activities will calm your body down and get you ready for sleep you will find the things that you like but you definitely want to give yourself at least 60 minutes before bed to prepare yourself”