Stimulus Load & Information Input | Pre-Sleep Input Reduction Solution
Help the brain switch from 'input mode' to 'relaxation mode' by setting an information cutoff time and establishing a no-new-stimulation window.
Core Principles
- Information input needs a cutoff point
- No new stimulation in the pre-sleep window
- Use low-burden, one-direction calming activities to transition
Input Cutoff
Continuous scrolling and information intake keeps the brain in 'receive mode', making it harder to transition to sleep preparation.
Usage Method
- Set a fixed cutoff time to stop checking new information
- Do not open social, news, or work content 30–45 minutes before sleep
Things to Avoid
- Continuing to scroll after lying down
- Checking email at the last moment before sleep
Usage Timing
- Bedtime transition
Low-Friction Wind-Down
No need for a 'perfect ritual'; simple, easy-to-execute transitions are easier to maintain.
Usage Method
- Choose 1–2 fixed actions as pre-sleep signals
- E.g. foot soak, tidying bedding, light touch of familiar materials
Recommended Devices
Things to Avoid
- Using phone while doing the routine
- Changing the routine every night
Safety Tips
- avoid_new_stimulus
Coverage Area
- Feet
- Skin contact layer
Usage Timing
- Bedtime transition
- Right before sleep
Low-Demand Sensory Transition
Tired eyes do not mean the brain is ready for sleep; transition from 'high-demand senses' to 'low-demand senses' is needed.
Usage Method
- Reduce visual and cognitive load before sleep
- Add tactile or olfactory anchors with low cognitive load
Recommended Devices
Things to Avoid
- Heavy reading of complex content before sleep
- Bright lights or rapid screen changes
Safety Tips
- low_intensity_only
Coverage Area
- Scent environment
- Skin contact layer
Usage Timing
- Bedtime transition
No New Stimulation Window
New information or visuals put the brain back into processing mode and interrupt the relaxation process.
Usage Method
- Avoid making new decisions or opening new links in the pre-sleep window
- Repeat familiar low-stimulation activities
Things to Avoid
- Watching new shows or videos before sleep
- Suddenly searching for information
Usage Timing
- Bedtime transition
One-Direction Calming Activities
One-direction input (e.g. listening to familiar audio, light touch) helps the brain slow down more than two-way interaction (chatting, commenting).
Usage Method
- Choose activities that require no reply and no new information
- E.g. listen to a fixed podcast, lightly touch familiar materials
Recommended Devices
Things to Avoid
- Group chat before sleep
- Scrolling through comments
Safety Tips
- low_intensity_only
Coverage Area
- Skin contact layer
- Scent environment
Usage Timing
- Bedtime transition
Completion Check
- Is information cutoff time set
- Is new stimulation avoided in the pre-sleep window
- Are low-burden activities used for transition
This solution is oriented towards habits and experience
Not related to psychological or medical intervention
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