Key takeaways
- Keep a regular schedule.
- Start a wind-down hour.
- Dim lights and screens.
- Cool, dark, quiet bedroom.
- Soft background sound can help.
Your evening routine is a signal to your brain that it's safe to switch off. These steps make that signal stronger.
10 steps to a calmer night
- Go to bed and wake up at the same time every day
- Start a wind-down hour 60 minutes before bed
- Dim the lights and put screens away
- Keep the bedroom cool (about 60–67°F), dark and comfortable
- Avoid caffeine after midday and alcohol near bedtime
- Enjoy a caffeine-free herbal tea
- Take a warm shower or bath
- Practice slow breathing or a body scan
- Write tomorrow's to-do list to clear your mind
- Use soft background sound if silence bothers you
Sample wind-down hour
| Time before bed | Activity |
|---|---|
| 60 min | Lights down, screens off |
| 45 min | Warm shower, herbal tea |
| 30 min | Reading or gentle stretching |
| 15 min | Breathing, background sound on |
Tinnitrol's 4-spray bedtime dose, with calming GABA, fits naturally into this routine. Its free bonus e-book Ultimate Tea Remedies includes herbal tea ideas for your evenings.
See a doctor if you regularly have trouble sleeping, snore loudly or feel exhausted during the day; these can be signs of a sleep disorder.
Sources
- CDC – "About sleep" and "Tips for better sleep."
- Watson NF, et al. "Recommended amount of sleep for a healthy adult." Sleep, 2015.
- Sleep Foundation – "Sleep hygiene."
Common questions
How long before bed should I wind down?
About an hour.
Does background noise help sleep?
For many people, soft background sound makes silence less noticeable.
How much sleep do adults need?
At least 7 hours a night.