For the week the clocks go forward.

Daylight saving took an hour on Sunday morning. The evenings are lighter, the mornings are darker, and for a few nights bedtime feels early. Here’s a four-night wind-down for settling into the new time. One change a night, and keep each one as you add the next.

Night one: the lamps

An hour before bed, turn the big lights off and switch to lamps. Bright overhead light in the evening reads as daytime. Low, warm light is the cue that the day is done. It stays light outside later now too, so pull the curtains when you switch.

Night two: the alarm

Pick one wake-up time and hold it all week, Saturday and Sunday included. Then get outside within an hour of waking, even for ten minutes. The mornings are darker for now, so daylight is worth going to find. A fixed morning is what the rest of the day’s rhythm hangs off.

Night three: the routine

Give bedtime an order. Same things, same sequence, same time: teeth, lamp, book, lights. Before long the routine itself is the signal.

This is where The Brain Capsules for Sleep Support fit. Two capsules, 30 to 60 minutes before bed, as the first step. Magnesium, L-theanine and saffron, melatonin-free, designed by neuroscientists to support a calm, settled wind-down and healthy sleep quality.

Two capsules, then the lamp, then the book.

Night four: the phone

This is the one almost everyone skips. Charge your phone outside the bedroom tonight, and turn any clock so it faces the wall. If you wake in the night, there’s no screen to check and no maths to do about how long is left.

After night four

Keep all four. The clocks only change twice a year, and the wind-down works on every other night too. Rest easy, rise ready.

See The Brain Capsules for Sleep Support →

The Brain Capsules for Sleep Support is a dietary supplement. Always read the label and use only as directed. If you are pregnant, breastfeeding, taking prescription medication, have any concerns or symptoms persist, see your healthcare professional. Vitamins and minerals are supplementary to and not a replacement for a balanced diet.