Sleep is the most natural form of recovery. From screens to light, teas to routines: practical ideas for deeper nights.
A good night shapes the next day's energy, focus and mood. Small, steady habits make a real difference to sleep.
1. A fixed hour
Going to bed and getting up at the same time sets your body clock.
2. A break from screens
Put screens away an hour before bed. Blue light delays the release of melatonin.
3. Dim light and a cool room
A room at 18–20°C and real darkness support deep sleep.
4. Botanical support
Plants such as lemon balm and chamomile are traditionally chosen for the evening.
5. Breath
Settle the mind with 4-7-8 breathing: inhale for 4 seconds, hold for 7, exhale for 8.
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This article is for information only and is not medical advice. Talk to your doctor or pharmacist about decisions that affect your health.
