QQRT
Quality - Sleeping Through the night
Quantity - 7 hours is needed for survival. 7-9 hours is the range.
Regularity - Waking up and going to sleep at the same exact time. Within 10 minutes. Send your body signals and train it to respond to your regular signs.
Timing - With the sun. No light at night. Your schedule will change a bit throughout the year. At solstice the nighttime ritual starts at 7:30 but in the winter, it starts at 5:30, so you will get more sleep during the season of rest, per the sun's instruction.
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If you do this every day, protecting it fiercely, you will sleep through the night.
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Prepare Your Space & Set Your Schedule
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Cover all small indicator lights (electronics, chargers) with black electrical tape​. At night, you should not be able to see your hand in front of your face.
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Eat dinner early and on a regular basis. Ideally, 3-4 hours before bed.
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Alcohol disrupts sleep, so no alcohol.
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Set your schedule based on your life and what you know you can do regularly. Set your three anchors each season. Write them down. Look at them. Protect them. Say to yourself "there is nothing more important than my health and wellness." Use the sun as your guide.
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ANCHOR ONE: Sunrise
Once the sun starts coming up, go outside (barefoot on the Earth even in cold weather). Retinal stimulation sets your circadian rhythm and will help you fall sleep later. ​Barefoot on the Earth grounds you and calmly tells you that day is here. Vitamin D is actually a hormone, not a vitamin. It helps regulate immunity, supports bone health, influences mood and brain function, and plays a role in hundreds of processes throughout the body. Get sunlight when you can, know your levels, and supplement if needed.
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ANCHOR TWO: 1.5 hour before Sunset
Returning to Night and Signaling Your Body
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Close blackout curtains
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Turn off overhead lighting
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Switch to one low warm incandescent side-table lamp only
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No screens or LED light - Phone placed in the living room ...if you can...
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Candlelight, make sure to use safely
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Set humidifier if the air is dry in winter
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Turn on small side fan or air purifier for white noise.
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Set thermostat so the temperature is 66 degrees.
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Gentle, repetitive activities only:
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knitting
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folding laundry
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journaling by hand
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quiet reading​​​​​
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Nothing stimulating. Nothing urgent.
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Warming Phase​
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Warm bath or heated blanket. Warmth signals safety and prepares the body for sleep.​
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Warm nightfall potion
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Nightfall Potion
"The watch is over."
In hot water, stir with magical intention.
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Magnesium - muscle relaxation, nervous system calm
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Glycine - parasympathetic activation, deep sleep support
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a bit of Melatonin - especially for post menopausal women
+ Take 1000 mg Taurine
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ANCHOR THREE: Lights Out
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GOAL: Within 10 minutes of your lights out anchor time each night.
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Complete darkness
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Cool (<66 degrees)
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Body signaled and aligned with nature
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