7‑Minute Evening Wind‑Down — Calm Lights, Gentle Routine

Why it helps

Evenings run smoother with fewer inputs. Dim overhead lights, switch to warmer lamps, and keep screens lower and further away. A brief mobility flow plus a small hydration nudge settles many people.

The 7‑minute routine

1. Dim the brightest lights; switch one lamp to a warm bulb.
2. 3 minutes of easy mobility (hips/neck/shoulders).
3. Small sip of mineralized water (a few drops of minerals).
4. Set a 30‑minute “wind‑down” reminder on your phone.

Notes

• If you trained or sweated in the evening, a small electrolyte like LMNT Sample Pack can help you rehydrate. Start low at night.
• Keep caffeine earlier in the day; daylight viewing in the morning makes nights easier.