I-0260 min
Lights band
Guard sixty quieter minutes before sleep — not a second work shift.
Kitchen light low. Phone charging in another room. Same band most nights.
A lights band is a repeatable edge. You are training the night, not buying a sleep gadget first.
Interval meaning
- Pick a lights-out window and keep it roughly steady
- Dim screens and heavy decisions in that last hour
- Weeks of broken sleep — clinician talk, not a mattress upsell
Run once
Choose one lights-out time for five nights. Put it on a sticky note.
Skip: A supplement stack promised by a podcast.
Men's wellness literacy only — not diagnosis or treatment. No miracle boosters, online prescription pitches, or vitality product theater. If energy, sleep, or body changes worry you beyond your usual pattern, speak with licensed clinicians promptly. Habits unchanged after several weeks — schedule a routine visit.