Coaching practices for Make Time Before Bed

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Make Time Before Bed, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• The minute my head hits the pillow the worries flood in and I lie there for hours, then the lost sleep makes the next day’s anxiety even worse
• There’s no point where I actually put the screen down for the night
• By bedtime I’m still buzzing from the day and I get into bed wired
• I eat dinner late and snack right up until bed, then lie there wired and digesting and wonder why I sleep so badly
• I answer the last email at 11:58 and then expect to be asleep by midnight, and instead I lie there still buzzing in work-mode

Practices that may help

1. The Pre-Sleep Worry Buffer
   Use a 10-minute afternoon or early evening worry review to protect sleep from nighttime rumination.
   Worry Time: Containing Anxiety With Scheduled Worry
2. Set a screen cutoff time
   Pick a consistent hour to put screens away and protect the wind-down window.
   The Digital Sunset
3. Evening yoga routine for sleep
   A gentle 15-minute yoga sequence 30–60 minutes before bed lowers cortisol and core temperature to accelerate sleep onset.
   Yoga for Stress: What the Research Shows
4. Enforce a firm late-eating cutoff
   Stop eating at least 2–3 hours before your target sleep time.
   Time-Restricted Eating, Made Practical
5. Build a no-work buffer in the final 60 minutes
   Closing work tasks at least 60 minutes before bed allows the sympathetic nervous system to downregulate before sleep is attempted.
   The Wind-Down Routine: Engineering Your Path to Sleep
6. Offload cognitive load with a bedtime worry journal
   Write tomorrow’s to-do list and any intrusive worries before bed — externalized thoughts stop competing for attention at sleep onset.
   The Wind-Down Routine: Engineering Your Path to Sleep
7. Schedule a worry time earlier in the day
   Contain bedtime worry by giving anxious thoughts a specific earlier window, then postponing them at night.
   CBT for Insomnia (CBT-I), Made Practical
8. Anchor the wind-down with a consistent starting cue
   A repeated pre-sleep ritual — a specific tea, a book, a certain playlist — becomes a conditioned cue that induces sleepiness over time.
   The Wind-Down Routine: Engineering Your Path to Sleep
9. Write tomorrow’s six most important tasks the evening before
   Before the day ends, write exactly six tasks — no more — for the next day, ordered by their importance to you.
   The Ivy Lee Method, Made Practical
10. Use daytime movement as a cue
    Time physical activity to reinforce a strong day signal and a calmer night.
    Circadian Rhythm Optimization

Describe your situation in your own words to search the complete practice library.