Fall asleep faster and wake up rested.
A gentle, evidence-based reset that pairs simple evening habits with traditional sleep foods and calming herbs. Most people feel a noticeable shift by night 3 or 4.
Today: Pick one wake time and keep it every day — even weekends. Get 10 min of outdoor light within an hour of waking.
Why it works: A consistent wake time is the single strongest signal to your circadian clock.
Learn more · Sleep guideToday: Dim lights 60 min before bed. No screens in bed. Warm shower or stretch.
Why it works: Cool, dim light and a body-temperature drop trigger melatonin release.
Read · Foods that support sleepToday: Brew a cup of chamomile 45–60 min before bed.
Why it works: Apigenin in chamomile binds GABA receptors and gently lowers arousal.
View · ChamomileToday: Include one of: tart cherries, kiwi, oats, or a small handful of walnuts.
Why it works: These foods supply melatonin, magnesium, or tryptophan — all linked to deeper sleep.
View · WalnutToday: No coffee, matcha, or strong tea after midday.
Why it works: Caffeine's half-life is 5–6 hours; afternoon doses linger into the sleep window.
Read · Sleep nutritionToday: Diffuse lavender or rub a drop on your pillow.
Why it works: Lavender aroma has small RCT evidence for falling asleep faster and feeling more rested.
View · LavenderToday: Repeat days 1–2. Note what worked. Choose one habit to keep forever.
Why it works: One sustained habit beats seven half-tried ones.
Learn more · Sleep hubIf sleep stays difficult after two weeks of consistent habits, talk to a clinician — undiagnosed apnea, thyroid issues, or low iron are common, treatable causes.