Welcome to Haku's sleepy-time ritual (aka How to Knock Out Like a Peaceful Potato)
Cue: candlelight. Soft music. Brain quiet. Peace unlocked.
🧪 The science behind
Studies show that soothing music + relaxing activities before bed can:
✅ Lower cortisol (stress hormone)
✅ Signal to your brain it’s sleepy-time
✅ Improve sleep quality and duration
✅ Decrease depression & anxiety
✅ Turn you into a dream-blessed sea otter
🧠 Your brain needs a bedtime routine just like a baby. Be your own sleepy parent.
Let's build your ritual together
Pick 2-3 items per night. Mix & match. And find what works for you!
Ritual | What It Does | |
|---|---|---|
🎧 Soothing music (binaural beats) | Calms the nervous system | |
📖 Light reading | Distracts from intrusive thoughts | |
✍️ Journaling | Dumps thoughts from brain → paper | |
🧘♂️ Stretching/Yoga | Reduces tension, signals safety | |
🕯️ Candle lighting | Low light = melatonin says hello | |
🍵 Herbal tea (no caffeine!) | Ritual + hydration combo | |
🌬️ Breathwork (Box breathing, 4-7-8) | Calms heart rate and overthinking |
🎧 Let’s Talk Music Again
“One does not simply scroll TikTok to sleep.” – Haku, trying not to doomscroll
What to play:
✅ Binaural beats, Classical, ambient, lo-fi, nature sounds
✅ 60–80 bpm (your heartbeat will vibe)
❌ No lyrics, drama, or pump-up jams
🛠️ Your Ritual Game Plan
Pick your top 3 rituals
Start 60–90 mins before bed
Repeat nightly. Your brain loves patterns.
Track how you feel. Notice what works best.
Name your ritual for fun:
“Haku’s Night Temple”
“Operation Sleep Mode”
“Vibe & Hibernate”
Your mission this week:
Try a full wind-down ritual 3 nights.
🧘♂️ 3 rituals
🎶 1 playlist
📓 1 line in your journal = “I am a sleep wizard now.”
Lesson Complete!
Please take some time to share your feedback! I'd appreciate it 🙂