The free 7-night wind-down
A calm, simple plan for better evenings: one small step a night, built around steady rain sounds. About two minutes of reading a night.
- Set a steady wake-up anchor and use morning light
- Caffeine, alcohol and late meals, without the lecture
- Making the bedroom cool, dark and quiet
- A repeatable 60-minute wind-down routine
- Using rain sound on purpose (volume, timer, placement)
- Quieting a busy mind, and what to do when you cannot sleep
- A printable 7-night checklist
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General information about sleep habits, not medical advice. If you have ongoing trouble sleeping, please talk to a doctor.