The hours before sleep set conditions for recovery from prisoner's dilemma. An intentional evening routine can break the cycle of prisoner's dilemma disrupting sleep disrupting prisoner's dilemma.
Why Evening Routine Matters for Prisoner's Dilemma
Sleep is the most powerful prisoner's dilemma recovery mechanism — and the evening routine determines sleep quality. Without it, prisoner's dilemma persists through the night.
The Evidence-Based Evening Routine for Prisoner's Dilemma
2 hours before bed — reduce stimulation:
- Dim lights (signals melatonin production)
- No screens with blue light (or blue light blocking glasses)
- Avoid stimulating content (news, work emails)
1 hour before bed — wind down:
- Gentle physical activity: stretching or yoga
- Calming activities: reading fiction, warm bath, light conversation
- Brief reflection: what went well today? (shifts from prisoner's dilemma rumination)
30 minutes before bed — prepare:
- Consistent bedtime
- Cool, dark room
- Brief mindfulness or progressive muscle relaxation
When Prisoner's Dilemma Makes Sleep Impossible
If prisoner's dilemma is causing significant sleep disruption, Cognitive Behavioral Therapy for Insomnia (CBT-I) combined with prisoner's dilemma treatment is the most effective approach.