If you go from laptop-and-phone to lights-out in two minutes, your nervous system is still on. You'll either lie awake or fall into shallow sleep.
The fix is a wind-down protocol that begins ~90 minutes before bed.
T-90: end stimulating work
Close the laptop. End the meeting. Stop checking email. The brain needs time to leave problem-solving mode.
T-75: dim the lights
Overhead bright light suppresses melatonin. Switch to lamps, candles, the equivalent of dusk. The body reads light intensity as a primary circadian cue.
T-60: phone face-down or away
Blue light suppresses melatonin. Doom-scrolling spikes cortisol. Both are the opposite of what the body needs.
T-45: dose your calming stack
Magnesium, L-theanine, GABA, apigenin — calming compounds that support the parasympathetic shift. Drops absorb fast.
T-30: warm wind-down
Shower or bath — the post-warmth core-temp drop is a sleep trigger. Stretch. Read fiction. Tea.
T-0: dark, cool, consistent
Room cool (16–18°C ideal). Blackout. Same time every night.
MHODE OFF sits at the T-45 step.
Food supplement. Not intended to treat or cure.