Create a nighttime ritual or bedtime routine. 

1. accomplish night before list

2. create a "worry list"

3. Gratitude practice 

4. Decide. It is time to go to sleep. Turn off your brain.

5. Noise maker

6. Comfortable temp for you

7. Mask

8. Warm bath

9. Scent

10. Turn off electronics

11. Eat light 

12. Cut off liquids

13. Caffeine if it bothers you

Lead magnet: Sound cloud wake-up affirmations

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