Thank you for your order. Here is a free little guide for gentler evenings: a 7-day plan, simple habits drawn from public sleep-health guidance, and a few ideas for a calmer soundtrack.
Your 7-day plan
- Day 1: set your wake-up time. Go to bed and wake up at the same time every day, weekends included.
- Day 2: dim the lights. Gradually lower the lighting 1 to 2 hours before bedtime.
- Day 3: set up the bedroom. Keep it dark, quiet and at a comfortable temperature.
- Day 4: keep screens out of the bedroom. Late-night scrolling can delay falling asleep.
- Day 5: watch what you consume at night. Avoid large meals, caffeine and alcohol close to bedtime.
- Day 6: get daylight in the morning. Open the curtains or step outside soon after you wake up.
- Day 7: build your 15-minute ritual. It is described right below.
The 15-minute ritual
- Dim: turn off the overhead light and keep one soft light on.
- Project: if you have a Kelvara projector, turn it on at low brightness.
- Breathe: take a few slow breaths.
- Lights out: turn off the lights and leave your phone out of bed.
Soundtrack ideas
A few calm albums to look up on your music service: Brian Eno, Music for Airports; Max Richter, Sleep; Marconi Union, Weightless.
Sources
General CDC guidance (regular schedule, dark and quiet bedroom, no screens in the bedroom, avoiding large meals, caffeine and alcohol before bed), summarized at ofpomcenter.usc.edu, and Shedding light on restful sleep (Sleep Research Society).
General wellness information, not medical advice. If sleep problems persist, talk to a health professional.