Sleep

The One-Hour Wind-Down

The last hour before bed sets the quality of the next 8.

5 minSleep SupportBeginner

Melatonin release is suppressed by bright light, especially blue wavelengths from screens.

A consistent wind-down cues the nervous system that it's safe to power down.

Practical steps

  1. 1Dim overhead lights 60 minutes before bed.
  2. 2Put phones away or on grayscale/night mode.
  3. 3Choose one calming ritual: tea, stretching, prayer, or reading.

Try This Today

Set a nightly 'wind-down' alarm one hour before your target bedtime.

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