Transition lamps to amber over thirty minutes and cap brightness, guiding circadian rhythms without lecture or willpower battles. Pair the change with low-volume playlists and a smart plug disabling harsh overheads. The ritual tells your nervous system, without words, that it is safe to soften.
Use routines to silence distracting apps and dim screens an hour before bed, while keeping urgent contacts allowed. This compassionate boundary reduces late-night doomscrolling, protects attention for connection, and helps you wake with steadier emotions instead of scattered, overstimulated thoughts.