Together With

Good Morning Friends

Okay, real talk for a second...

How did yesterday go with the caffeine timing? I'm genuinely curious because Day 2 tends to be a bit of a rollercoaster for people.

Some folks message me saying "Holy crap, I actually felt sleepy at 10 PM for the first time in months!" Others tell me they spent the afternoon fantasizing about espresso like it was a long-lost love.

Both reactions are completely normal, by the way. Your body is recalibrating, and that takes a minute.

But here's what I want to tell you about today...

Your Bedroom is Probably Working Against You (Sorry)

I've been in a lot of bedrooms over the years (for sleep consultations, people – get your mind out of the gutter! 😄), and I'd say 90% of them are accidentally designed to keep people awake.

Think about your bedroom right now. I bet there's:

• A charging phone glowing like a tiny lighthouse on your nightstand

• LED lights from your TV, cable box, or alarm clock creating a constellation of blue dots

• Light creeping in around curtains like uninvited guests

• A temperature that's either "tropical vacation" or "arctic expedition"

Am I close?

Here's the thing – and this might sound dramatic, but I promise it's not – your bedroom environment can make or break everything we've worked on so far.

The Cave Principle (Yes, That's a Real Thing)

Your ancestors slept in caves. Dark, cool, quiet caves. Your brain is still wired for cave-like conditions, but we've created bedrooms that are more like Times Square.

No wonder it's confused.

Tonight's Bedroom Makeover (15 Minutes, Maximum Impact)

I want you to channel your inner interior designer, but instead of making things pretty, we're making them sleepy.

The Darkness Audit: Walk into your bedroom right now and count every single light source. The cable box. The smoke detector. That random LED on your humidifier. Even your phone charger probably has a light.

Get some black electrical tape (or even Band-Aids in a pinch) and cover every. single. one.

The Temperature Game: Set your thermostat to 67°F (19°C). I know, I know – it feels cold at first. But here's what's happening: your body temperature naturally drops as you get sleepy. A cool room helps trigger that process instead of fighting against it.

The Phone Divorce: This one's going to sting a little. Tonight, your phone sleeps in another room. Or at minimum, it goes on airplane mode and gets buried in a drawer.

"But what if there's an emergency?" Look, I get it. But ask yourself honestly – in the last month, how many actual middle-of-the-night emergencies required your immediate phone attention? Probably zero.

The 30-Minute Magic Window

Here's where today gets really interesting. We're creating what I call your "descent into sleep" – a 30-minute routine that tells your brain "Hey, it's time to start winding down."

30 minutes before your target bedtime:

• All screens go dark (yes, even "just checking one thing")

• Lights get dimmed to about half brightness

• You start doing only calm stuff: reading, gentle stretching, maybe organizing tomorrow's clothes

20 minutes before:

• Personal stuff: brush teeth, wash face, get into comfortable clothes

• Make your room cool and dark

• This is not the time for "productive" activities

10 minutes before: Here's my favorite part – the "brain dump." Get a piece of paper and just... dump everything out of your head:

• What you need to do tomorrow

• What you're worried about

• Random thoughts bouncing around

Then write down 3 things you're grateful for from today. Specific things, not just "my family." More like "the way my coffee tasted perfect this morning" or "that text from Sarah that made me laugh."

Finally, try the 4-7-8 breathing:

• Breathe in through your nose for 4 counts

• Hold for 7 counts

• Breathe out through your mouth for 8 counts

• Do this 4 times

What's Really Happening Here

This isn't just some woo-woo bedtime ritual. You're literally training your nervous system to downshift from "day mode" to "sleep mode."

Most people try to go from 60 mph to 0 mph instantly. Then they wonder why they lie awake thinking about that weird email from their boss or whether they remembered to pay the electric bill.

This routine is like gradually slowing down from 60 to 30 to 15 to 0. Your brain actually has time to process the day and prepare for rest.

Your Mission for Tonight

✅ Do the bedroom light audit and cover/remove light sources
✅ Set temperature to 67°F or as cool as comfortable
✅ Charge your phone outside the bedroom
✅ Start your 30-minute wind-down routine
✅ Try the brain dump and gratitude practice
✅ Notice how you feel as you get into bed

A Little Encouragement

I know this might feel like a lot of changes all at once. And maybe you're thinking "This is too much work just to fall asleep."

But here's what I want you to remember: You're not just trying to fall asleep. You're creating the conditions for the most restorative, energizing sleep of your adult life.

Tomorrow morning, when you wake up naturally refreshed instead of fighting through morning fog, you'll understand why these 15 minutes of preparation were worth it.

Tomorrow's Preview

Day 4 is when we sync your internal clock using light as medicine. It's honestly the most underrated sleep hack I know, and it's completely free.

But tonight? Tonight we create your sleep sanctuary.

Sleep tight (literally, for the first time in a while),

Bolaji
The OxyMind

P.S. – Take a "before" photo of your bedroom tonight, then an "after" photo once you've made these changes. I guarantee you'll be amazed at the difference. And if you're feeling brave, send me the before and after – I love seeing these transformations!