Your body likes predictability. When you repeat the same sequence every night, the ritual itself starts working as a signal: the day is over, it’s time to slow down.

Why a ritual helps

Going straight from a meeting, a series or an intense conversation to bed rarely works. We need a transition. A 20 to 30-minute ritual builds that bridge between “doing” mode and “resting” mode.

It doesn’t have to be elaborate. It just has to be yours and be repeated, at roughly the same time, every night — weekends included.

Think of the ritual as the grown-up version of a child’s bedtime routine: bath, pyjamas, story, lights out. It works for them because it’s always the same. For us, the logic is the same — only the story changes, becoming a book, a calm conversation or a few minutes of quiet at the window.

A simple sequence to get started

  • Dim the lights around the house about an hour before bed.

  • Tidy up the day: write down three tasks for tomorrow and close the notebook.

  • A warm shower or a slow, gentle face wash.

  • Read on paper, a few pages with no rush.

  • A cool, dark bedroom, with your phone charging away from the bedside table.

The ritual doesn’t put you to sleep. It teaches you to stop — and sleep usually follows.

Where the supplement fits in

Some people include a gummy at this point in the evening, as the last thing they do before turning out the light. If that’s you, read the label carefully and stick to the recommended dose.

Melatonin contributes to the reduction of time taken to fall asleep. The beneficial effect is obtained by consuming 1 mg of melatonin close to bedtime.

Vitamin B6 contributes to the reduction of tiredness and fatigue and to the normal functioning of the nervous system.

Products with melatonin may cause drowsiness: after taking them, don’t drive or operate machinery. They are not suitable for pregnant or breastfeeding women or for children, and shouldn’t be combined with other products that also contain melatonin. The plant extracts in the formula are part of the recipe, but we don’t promise you any effects from them.

If difficult nights keep coming back for weeks, the ritual is still a good idea — but it’s worth talking to your doctor.

In short

  • Create a 20 to 30-minute transition between the day and bed.

  • Repeat the same sequence, at the same time.

  • Low light, a cool bedroom and your phone far away.

  • Melatonin: pay attention to the warnings on the label.

This article is for information only and is not a substitute for advice from a health professional.