As part of my effort to help improve your sleep, I will be sharing one email every week. If you already sleep well, these tips and tools will help make it even better—promise!

Do you ever lie awake at night, stuck in a loop? Your body is tired, but your mind won’t stop. You think about tomorrow. You reach for your phone to take a note, then stumble into distractions. A video here, an article there. Before you know it, it’s midnight, and sleep is farther away than ever.

I’ve been there. You’ve been there. And we’ve both paid the price when morning comes.

But what if tonight could be different?

There’s a simple way to quiet your mind, let go of the noise, and rest. It’s called the reverse review. It’s ancient, it’s easy, and it works.

What is the reverse review?

Before you sleep, replay your day in reverse. Start with now, then walk it back, step by step:

Brushed teeth → Journaled → Spent time with family → Had dinner → Worked on a project → Had lunch → Made lunch → Ran errands → Had a meeting → Ate breakfast → Worked out → And so on… all the way to the moment you woke up.

As you recall each moment, immerse yourself in it. Notice what you saw and how you felt.

Why it works

  • Clears mental clutter: Helps your brain process and “archive” the day, easing racing thoughts.
  • Sharpens presence: Makes you more mindful by highlighting the small moments that matter.
  • Releases stress: Provides closure and signals to your mind that it’s time to rest.
  • Guides your subconscious: Helps your mind work through goals and emotions while you sleep.
  • Eases nightmares: Many find relief by “closing the loop” of their day. (One person I guide stopped having nightmares after just one night of trying this, ending 14 years of suffering.)

To make the most of the reverse review, pair it with these habits:
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Limit screen time: Blue light disrupts melatonin production. Turn off devices at least an hour before bed to help your body wind down.

Sync with the sun: Align your sleep schedule with the sun’s natural rhythm to boost your energy and well-being.

Connect with nature: Spend a few minutes outdoors daily. Walk barefoot on grass or sand. If you can’t access nature, rub the soles of your feet with the back of a metal spoon—it works just as well. Avoid artificial grounding mats.

Clear your mind: If your thoughts are racing, jot them down before starting your reverse review to free up mental space.

Are you ready to leave behind restless nights and wake up feeling refreshed and focused? Try the reverse review tonight and experience the calm and clarity you deserve.

To your rest & rejuvenation,
Sumesh

P.S. If you give this a shot and it works for you—or if you have questions —hit reply and let me know. I’d love to hear your story and support you further in your journey to better sleep and energy.