 the three to one sleep system is the best system I've heard on this three hours before bed stop eating two hours before bed stop drinking one hour before bed no more screens no more blue light now it's better the earlier you can do this I mean if you can stop being off for your screen two hours ahead of time or three hours even better but this enables you to basically downshift so use more amber lights or we're blue light blocking glasses get rid of the screens anything that's just continuing to push the sympathetic nervous system because if you think about it if you check your phone upon waking and you're already kind of jumping into it to start the day let's say you wake up at seven o'clock you don't go to bed till 10 you're in that sympathetic nervous system for like 15 hours a day instead of like 12 hours let's say seven to seven right it makes it it makes a huge difference especially as you get older you just aren't the same buffers in the body