RO HOUSE · Sleep
Wind Down
Let the house signal: the day is done.
Why this routine?
Create a calmer transition from a full day to bedtime with lower light, fewer interruptions, and a comfortable room.
- 01
About an hour before bed
Digital sunset
Put your phone on Airplane Mode or Do Not Disturb. Finish work and messages, and charge it away from the bed.
- 02
As the evening slows
Shift the light
Dim overhead lights and use low, warm lamps. Red or amber light-blocking glasses are optional; reducing bright light is the starting point.
- 03
Before bedtime
Kitchen cutoff
Finish heavy meals a few hours before bed. Limit evening alcohol and avoid late caffeine; its effects can last for hours.
- 04
Keep it familiar
Calming support
A supplement is not required for this routine. If you already use one with professional guidance, follow that plan rather than trying a new product on vacation.
- 05
A few quiet minutes
Downshift the system
Choose reading, journaling, meditation, a body scan, or gentle mobility. Breathe slowly and comfortably, without forcing or holding your breath.
- 06
Before settling in
Warmth + a familiar ritual
Enjoy a comfortable warm shower or bath. A subtle familiar scent is optional if you enjoy it and it does not irritate you.
- 07
Prepare your room
Bedroom air + comfort
Set the room comfortably cool and choose bedding and a pillow that feel right for you. Use the air purifier on a quiet setting where provided.
- 08
At lights out
Darkness + sound
Close blackout curtains and reduce light leaks. Choose quiet, or low-volume steady white or pink noise if you prefer it.
- 09
Keep a regular rhythm
Protect the window
Leave enough time for a full night’s sleep. Keep a consistent sleep and wake time, and let the phone stay out of the routine.