Mason Moore Sleep ((top))

| | Ask Yourself | Action | |----------|------------------|------------| | 1️⃣ Lights | Are the lights dimmed to < 30 lux? | Dim the bulbs, switch to warm‑white. | | 2️⃣ Screen | Is any device still on? | Put phone on “Airplane Mode” and place it out of reach. | | 3️⃣ Temperature | Is the room between 60‑67 °F? | Adjust thermostat or open a window. | | 4️⃣ Body | Am I feeling tense? | 2‑minute progressive muscle relaxation (feet → head). | | 5️⃣ Mind | Any racing thoughts? | Write a quick “brain‑dump” on a notepad, then set it aside. |

| | Why It Happens | Fast Fix | |------------|-------------------|--------------| | Can’t fall asleep within 30 min | Stress, blue‑light, caffeine, temperature. | Get out of bed, do a low‑key activity (reading, light stretching) for ≤ 15 min, then return to bed. | | Waking up repeatedly | Light exposure, noise, bladder, sleep apnea. | Use white‑noise , blackout curtains; limit fluid intake after 8 p.m.; consider a sleep‑apnea screen if snoring is heavy. | | Daytime grogginess | Sleep inertia from waking mid‑cycle. | Use a sleep‑cycle alarm (e.g., Sleep Cycle app) that wakes you at the end of a REM stage. | | Late‑night snack cravings | Low blood sugar, habit. | Keep a small protein snack (Greek yogurt, almonds) ready; pair with a glass of water. | | “I’m just not tired” | Irregular schedule, too much napping. | Cut naps to ≤ 20 min before 3 p.m.; increase morning sunlight. | mason moore sleep

The keyword also surfaces in two very different media contexts: | Put phone on “Airplane Mode” and place it out of reach

“Sleep is my second favorite thing to do in bed.” | | 4️⃣ Body | Am I feeling tense

One of her most shared lines regarding rest is: