An evening wind-down routine

Lower the lights

Dimming lights an hour or so before bed signals that the day is winding down.

Put the day on paper

Write three lines: one good thing, one thing to let go of and one thing for tomorrow.

Choose calming sound

Soft music or gentle waves can help you slow down. Glowsince's free Sleep mix, soft piano with gentle ocean waves, is made for this.

Build a calmer daily rhythm

Breathing, calming sounds, mood check-ins and a sleep tracker in one private journal. Free, no sign-up, and it stays on your device.

Try Glowsince free

Warm and caffeine-free

Chamomile or peppermint tea makes an easy evening ritual.

Keep it regular

Going to bed and waking at similar times each day often helps more than any single trick.