Wind down

Unwind and prepare your body for the night's sleep. Apart from avoiding alcohol, caffeine and nicotine, you can also help yourself to recover better by putting your mobile phone away well before going to bed. Click the different routines to learn more about their impact on your sleep health.

Go to bed when you are tired.

Routine No 002 - Sleep schedule

Go to bed when you are tired.

Warm light in the bedroom.

Routine No 301 - Evening light

Warm light in the bedroom.

Dim the lights.

Routine No 302 - Evening light

Dim the lights.

Enjoy a healthy nightcap.

Routine No 402 - Nutrition

Enjoy a healthy nightcap.

Unwind before you go to bed.

Routine No 501 - Relax

Unwind before you go to bed.

Relax and unwind.

Routine No 502 - Mindfulness

Relax and unwind.

Take a hot shower or bath before going to bed.

Routine No 503 - Unwind

Take a hot shower or bath before going to bed.

Unwind with music.

Routine No 504 - Unwind

Unwind with music.

Relax your body and mind.

Routine No 505 - Unwind

Relax your body and mind.

Do Yoga-Nidra.

Routine No 506 - Stress management

Do Yoga-Nidra.

Listen to binaural music to wind down.

Routine No 507 - Stress management

Listen to binaural music to wind down.

Visualize a walk in nature.

Routine No 508 - Stress management

Visualize a walk in nature.

De-digitize your evenings.

Routine No 601 - Electronic sunset

De-digitize your evenings.

No emails before bedtime.

Routine No 604 - Electronic sunset

No emails before bedtime.

The military method.

Routine No 816 - Stress management

The military method.