Included with your order

The Wind-Down Protocol

Fifteen minutes, six steps. Do this while Calm Nights is kicking in and you give it the best possible conditions to work. Most people feel the difference in the routine before they feel it in the capsules.

Start 45 minutes before you want to be asleep. Take your capsules first, then run the fifteen minutes below. The gap between the two is doing real work — don't skip it.

MINUTE 0–2  ·  TAKE YOUR CAPSULES

Two capsules with a full glass of water. Water matters more than people think — mild dehydration is a common reason for waking at 3am. Don't take them on a completely empty stomach if it makes you queasy; a small snack is fine.

MINUTE 2–5  ·  KILL THE OVERHEAD LIGHTS

Overhead lighting off. Lamps only, and the lower the better. Bright light late in the evening is the single biggest thing telling your body it's still daytime. If you have a dimmer, take it to the bottom. If you don't, one lamp in the corner is enough to move around by.

MINUTE 5–8  ·  PUT THE PHONE DOWN — ACROSS THE ROOM

Not face down beside you. Across the room, on a charger, ideally already playing the audio track below. The problem isn't only the screen — it's that anything you scroll can hand your brain a new problem to solve at exactly the moment you're asking it to stop solving problems.

MINUTE 8–11  ·  COOL THE ROOM

Somewhere around 65–68°F is the range most people fall asleep fastest in. Your core temperature has to drop for sleep to start, and a warm room fights that the whole night. Crack a window, kick a foot out from under the blanket, whatever gets you there.

MINUTE 11–14  ·  EMPTY YOUR HEAD ONTO PAPER

Keep a notepad on the nightstand. Write tomorrow's list — everything you're afraid you'll forget, plus anything that's bothering you. Three minutes, messy handwriting, nobody's reading it. Racing thoughts at midnight are usually your brain rehearsing things it doesn't trust you to remember. Writing them down is how you tell it the job is handled.

MINUTE 14–15  ·  BREATHE, THEN LIE DOWN

Lights out, in bed, and run four rounds of this:

The long exhale is the active ingredient. It shifts you out of fight-or-flight, which is the state most people are quietly stuck in at bedtime without realising it.

Press play

Your sleep audio track

Slow, low, and deliberately boring. Start it as you put your phone down at minute five and leave it running. It loops on its own — nothing to check, nothing to skip.

Don't lie there fighting it. If you're still awake after about twenty minutes, get up. Sit somewhere dim, do something dull, go back when you feel heavy. Staying in bed frustrated teaches your brain that bed is where you lie awake.

Count backwards from 300 in threes. Boring enough to be useless, hard enough that you can't also worry about work.

Keep your wake-up time fixed. Even after a bad night. Wake time anchors the whole system far more than bedtime does, and sleeping in to catch up is what keeps the cycle going.

What to expect

Nights 1–3. Most people notice they settle faster. Some feel very little. Both are normal — don't judge it yet.

Week 1. The routine starts running itself. This is usually where staying asleep improves before falling asleep does.

Weeks 2–3. The botanicals build. If Calm Nights is going to work for you, this is where you'll know.

Week 4. You've got the full picture. If you're not sleeping better, tell us — the 30-night guarantee is real and we'd rather refund you than have you keep something that isn't working.

Stuck on something? Text us.

You'll get one of the two of us, not a support desk. We built this thing — we're happy to talk about it.