Sakoonify — Stress Relief Guide | sakoonify.com
A table of evidence-based habits for the hours before bed: sleep hours, caffeine cutoff, screens, and bedroom conditions.
Adults are recommended 7 to 9 hours of sleep per night. Reaching that target consistently depends less on willpower than on a repeatable sequence of habits in the one to two hours before bed.
Caffeine late in the day delays falling asleep; its half-life in the body is about 5 hours. A coffee at 4 p.m. still leaves a meaningful fraction in the bloodstream at 9 p.m., so an afternoon cutoff is the simplest lever most people have.
On narrow screens, swipe or scroll the plate sideways.
Physical activity supports sleep quality, and the WHO recommends at least 150 minutes of moderate aerobic activity per week for adults — roughly 30 minutes on 5 days. Intense exercise too close to bedtime can be arousing rather than settling, so timing matters as much as volume.
The routine itself can be short and fixed: dim lights, reduce screen brightness, and keep the bedroom cool and dark. The point is repetition — the same sequence each night signals the transition more reliably than a longer, improvised wind-down.
If sleep does not come, getting up and doing something quiet in low light is generally better than lying in bed frustrated. Return to bed when sleepy, and keep the wake time consistent even after a poor night.
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