Wellfinity

Sleep doesn’t start when you lie down.
It starts in the hour before.

The transition into sleep is biologically regulated by circadian signaling, light exposure, and autonomic balance — not willpower.

Research in circadian biology shows:

Late meals delay melatonin release and impair glucose regulation during sleep
Artificial light (especially screens) suppresses melatonin and delays sleep onset
Cognitive stimulation keeps the brain in sympathetic (alert) mode

On the other hand:

Extended exhalation breathing (e.g., 4s inhale, 6–8s exhale) increases vagal tone (HRV), facilitating the shift into parasympathetic “sleep mode”
Pre-sleep light dimming supports natural melatonin rise and circadian alignment

The takeaway is simple:

Sleep is not something you “force” at night.
It’s something you prepare for.

If the transition is disrupted,
recovery is compromised — regardless of duration.

Fix the hour before sleep.
That’s where sleep actually begins.