A gentle evening wind-down

A good night often starts a couple of hours before bed. A short, repeatable wind-down tells your body the day is ending.

1. Dim the lights

Lower the lamps and switch off bright overhead lights an hour before sleep.

2. Close the screens

Put the phone on a charger across the room, or at least turn on a night mode.

3. Warm something

A cup of chamomile or lemon balm tea is a classic cue. Read about it in the herbal tea basics.

4. Breathe

Try the one-minute calm pause on the edge of the bed.

5. Keep the same time

A steady bedtime beats a perfect one. Rest is where calm and focus are rebuilt.*

This page is general, educational information, not medical advice. These statements have not been evaluated by the Food and Drug Administration.