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NICHOLAS BOOTHMAN
"You're sleep-deprived," he told her bluntly. "Your
body is in a constant state of stress. You need to make
sleep a priority, not an afterthought."
He gave her a list of instructions. Not suggestions.
Instructions.
• The Sleep Sanctuary: Her bedroom was to
become a sacred space, dedicated to sleep.
Dark, quiet, and cool. No screens. No work.
No clutter.
• The Ritual: A consistent bedtime routine. A
warm bath. Gentle stretching. Reading an
actual book (not an e-reader).
• The Digital Sunset: All screens off at least an
hour before bed. No phones. No laptops. No
tablets.
• The Caffeine Cutoff: No caffeine after noon.
Not even a sneaky cup of tea.
• The Consistency Rule: Same bedtime and
wake-up time, even on weekends. No more
sleeping in.
• The Worry Window: A designated time
during the day to address her worries, rather
than letting them fester at night.
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