The Evening Routine

Seven steps for the evening

A guide for anyone who works, games or scrolls in the evening and still wants to wake up rested. Seven steps, all doable tonight.

Seven steps

1. Set a digital sunset

   A fixed time, about two hours before bed, when evening mode begins.

2. Filter the blue light

   The lens tint determines how much is blocked, not the model.

3. Lower the bedroom temperature

   Your body needs to drop its core temperature to fall asleep.

4. Leave your phone outside the bedroom

   Double sabotage: blue light and mental activation.

5. Same time, every day

   The single strongest habit, and the hardest to keep.

6. Wind down with a fixed ritual

   The brain needs a clear signal that the day is over.

7. Protect the morning light

   Deep sleep starts in the morning, not in the evening.