Pick a fixed time
Your body likes a rhythm. Choose a time to start winding down, such as 8:30 pm, and stick to it on most days. The time matters less than the repeat. After a week, the clock starts to feel like a cue.
Lower the light and the noise
Dim the main lights and switch to lamps. Turn the television down, or off. Quiet rooms ask less of your ears and your mind. If you live somewhere busy, a fan or soft music can cover street sounds.
Add one warm ritual
A cup of herbal tea works well. Plants such as chamomile and lemon balm are common tea ingredients, and the warm cup itself marks the end of the day. Many people also take their daily VidaCalm capsule at this point, with water, as one more step in the ritual.
Illustration of the idea of a calm routine, not a measurement of results.
Put screens away
Bright screens keep your mind busy. Try to switch off phones and tablets 30 minutes before bed. Read a paper book, stretch or write down tomorrow's three tasks instead.
Keep it small
Three steps are plenty: warm drink, low light, no screen. A routine you can keep beats a perfect routine you drop after three days.
