Even dim light suppresses melatonin — your brain interprets any light as "daytime." A contoured mask with no eye contact is the gentlest option for tactile-sensitive nervous systems. The heated version adds parasympathetic activation on top.

Blue light from screens tells your brain it's daytime — regardless of what the clock says. This drives cortisol up and melatonin down, delaying sleep onset. Glasses are habit-based; curtains work passively all night.

Bright overhead lighting in the evening sends "daytime" signals to your nervous system. Switching to warm, dim light 1–2 hours before bed naturally shifts your body into wind-down mode — and turning it on becomes a ritual cue over time.

Unpredictable sounds — a car outside, a neighbor — keep your brain in low-level threat-scanning mode. A consistent auditory layer gives the brain something stable to rest on, so it stops scanning and settles. This is especially effective for tinnitus.

Deep touch pressure activates proprioceptors and triggers the parasympathetic nervous system — one of the most reliable calming inputs used in OT. You don't need a full weighted blanket. Even a small pillow or cushion on your lap or chest creates the same effect.

Warm feet trigger vasodilation — one of the body's primary sleep-onset signals. Core body temperature drops when peripheral blood vessels dilate, which is a key physiological condition for sleep initiation. Simple, passive, evidence-backed.

Smell travels directly to the amygdala — bypassing the cortex. It's the fastest arousal regulation route available. Using the same scent only at bedtime conditions your nervous system to start winding down in response to the cue over time.

Magnesium supports GABA — the brain's primary calming neurotransmitter. Deficiency is common, especially in ADHD, and directly linked to poor sleep quality and difficulty downregulating. This is within general recommendation range and I take it myself.