Stop Nighttime Urges

Why nights are risky

Fatigue lowers self-control and increases impulsivity. Nights also pair boredom with privacy, a high-risk combo.

The 5‑minute plan

1. Stand up and change rooms for a quick context reset.
2. Cold water splash on face and wrists for 20–30 seconds.
3. Phone goes on charger outside the bedroom.
4. Start a 4‑7‑8 breathing cycle for two minutes.
5. Lights out. If you can’t sleep, read paper book (no screens) for 10 minutes.