Catch early light
Step outside for ten minutes in the first hour after waking. Cloudy daylight still counts and helps anchor your internal clock.
Free guide
A short, kind guide to better sleep hygiene.
These are the simple ideas we share most often in studio. They are not rules — just small invitations you can try one at a time, in whatever order suits your week.
Daytime
Tend to your day, your evening will thank you.
Front-load caffeine
Keep coffee, strong tea and energy drinks before mid-afternoon. Late cups can quietly stretch the time it takes you to wind down.
Move a little
A short walk, stretching or a cycle home are enough. Steady, modest movement supports calmer evenings without overheating you.
Steady meals
Try to eat your last larger meal at least two hours before bed. Heavy late dinners can make falling asleep feel like work.
Evening
Design a wind-down you actually look forward to.
Soften the lights
Switch overhead lamps for warm, low side lights about an hour before bed. Your body reads this as a quiet evening signal.
Park your phone
Choose a small spot — a basket, a shelf — where the phone lives after a chosen hour. Out of sight makes the wind-down easier.
Write one line
Note one thing that went well and one small worry. Putting them on paper helps the mind stop turning the same loop.
Warm the body
A warm shower or footbath about 90 minutes before bed gently lowers core temperature afterwards, which feels naturally sleepy.
Bedroom
Small bedroom tweaks make big differences.
Cool and aired
Aim for a slightly cool, well-aired room. Crack a window for ten minutes before bed even in winter — fresh air helps.
Block the glow
Heavy curtains or a simple eye mask block streetlights and bright nordic summer mornings without expensive renovations.
Quiet the room
Earplugs, soft rugs or a steady fan can mask unpredictable sounds from neighbours, the street or the radiator.
One purpose bed
Keep the bed mostly for rest and intimacy. The brain learns this association quickly and starts to relax faster on contact.