Herbal Remedies
The Wind-Down: A Calm Evening Method to Fall Asleep Faster and Wake Up Rested, Without Pills or Pressure
Marcus Bly · narrated by Michael
2026
3h 37m$1.99
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The hours before bed quietly set the tone for how well, or how poorly, you sleep. Marcus Bly shares a calm evening method to help you unwind, fall asleep faster, and wake up rested, without pills or pressure. It is for anyone whose nights feel wired instead of restful, who scrolls late and lies awake, and who wants a gentle, repeatable routine. Put in your earbuds and wind down.
Inside this audiobook
17 chapters
- 1Introduction4m
- 2How to Use This Book3m
- 3Chapter 1: The Problem With Trying to Sleep14m
- 4Chapter 2: What Actually Happens When You Sleep15m
- 5Chapter 3: Your Body's Clock15m
- 6Chapter 4: The Wind-Down Hour15m
- 7Chapter 5: Light, the Master Switch14m
- 8Chapter 6: The Bedroom as a Cue14m
- 9Chapter 7: The Racing Mind15m
- 10Chapter 8: Caffeine, Food, and the Evening15m
- 11Chapter 9: The Body That Won't Settle15m
- 12Chapter 10: When You Wake at Three15m
- 13Chapter 11: Weekends, Shifts, and Real Life15m
- 14Chapter 12: The Daytime Side of Sleep14m
- 15Chapter 13: Your Four-Week Wind-Down Plan15m
- 16Chapter 14: When Sleep Needs More Help14m
- 17Conclusion: Letting Sleep Come6m
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