How It Works
Three Progressive Phases
Move through Sunset, Dimming, and Pillow phases as your target bedtime approaches. Adjust lighting at each stage to signal your body that rest is near.
Sunset — 2 Hours Before Lights Out
Begin Slowing Down
- Finish any remaining chores at a relaxed pace
- Switch from overhead lights to side lamps
- Prepare a warm, non-caffeinated drink
- Put devices on charge in a separate room
- Review tomorrow's schedule briefly on paper
Lux Scale Dimmer
Dimming — 1 Hour Before Lights Out
Reduce Stimulation Further
- Lower lamp brightness or use a single warm bulb
- Read from a physical book for fifteen minutes
- Stretch lightly — neck, shoulders, and wrists
- Avoid checking messages or social feeds
- Set out clothes and essentials for morning
Lux Scale Dimmer
Pillow — In Bed
Final Settling Moments
- Turn off all remaining lights except a very dim nightlight if needed
- Place phone face-down on the nightstand or in another room
- Practice slow nasal breathing for five cycles
- Notice three neutral sensations: warmth, weight of blankets, room air
- Allow thoughts to pass without engaging them
Lux Scale Dimmer
Lighting Science
Why Lux Levels Matter
Reducing ambient light in the evening helps signal to your circadian rhythm that the day is ending. The Lux Scale Dimmer on each card gives a practical reference for how bright your environment should be during that phase.
These are general suggestions. Adjust based on your comfort and room layout.
Pair With Screen-Free Tools
For the final thirty minutes, use our dark-mode breathing guide to transition away from your phone entirely.
Open Screen-Free Companion