Sleep Series – Finale
August 15, 2025

Why a bedtime routine matters

• Signals your brain to wind down.
• Steadies your sleep-wake rhythm.
• Reduces stress and late-night overthinking.

How to build your routine

• Pick a set bedtime within the same 60-minute window nightly.
• Dim lights 30 to 60 minutes before bed.
• Shut down screens for the last 30 minutes.
• Choose a calming activity: light reading, journaling, stretching, prayer.
• Keep the room cooler than daytime.
• Cut off caffeine after lunch.
• Keep dinner light and finish a few hours before bed.
• Try box breathing: inhale 4, hold 4, exhale 6.

Chiropractic connection

• Adjustments reduce tension so your body relaxes in bed.
• Better alignment supports deeper, more restful sleep.

Wellness support

• Magnesium for relaxation and muscle ease.
• Herbal sleep blends without morning grogginess.

Shop Sleep Support on Fullscript

Start tonight

• Pick two habits from the list.
• Repeat them every night for two weeks.
• Notice changes in how you fall asleep and wake up.

Up next: Back to School spinal health

• Backpack fit and weight tips for kids.
• Simple stretch breaks for homework time.
• When to schedule a school-year spinal check.

Watch for next week’s email with easy steps to help your child feel ready.