How to use the online timer
Sleep timing covers more than sleep. It includes the half hour before bed, the window between lying down and dropping off, and the daytime nap, and each behaves differently from the others. A nap is deliberately kept short to avoid the deep stages, which is the opposite of what an overnight sleep is trying to do, and a wind-down routine is not really about relaxing at all but about repeating the same sequence until the body reads it as a signal.
These pages cover an evening routine built on order rather than contents, a nap sized to refresh without the thick-headed aftermath, the realistic window for falling asleep, and a lying-down meditation designed to be abandoned partway through. None of them force sleep, because sleep does not respond to force. They set up the conditions and get out of the way.
Light and temperature do most of the work. Dim the room, keep it on the cool side, and put the phone somewhere that requires getting up. If sleep has not arrived after twenty minutes, getting up briefly is more productive than lying there negotiating with the ceiling.
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