5 and 6 clash. 10 is wrong. Binaurals foster dependency, do not use. Add focused breathing.
5 minutes of box breathing (4 seconds inhale, 4 hold, 4 exhale, 4 hold) has been very helpful at calming my mind and feeling more ready to fall asleep.
“ Finish workouts at least 2 to 3 hours before sleep. (Exercise generally will improve sleep. Good sleep will powerfully improve exercise)”
How is this “wrong” ?
My source is “Why We Sleep” by Dr Matt Walker. I’m happy to read other sources.