Key takeaways
- Keep a regular schedule.
- Wind down for 30–60 minutes.
- Put screens away early.
- Soft background sound can help.
- Write down worries before bed.
Quiet moments at night are when a busy mind and sensitive ears are most noticeable. A good routine helps you switch off.
10 bedtime habits
| Habit | Why it helps |
|---|---|
| 1. Regular sleep times | Steadies your body clock |
| 2. Wind-down routine | Signals the brain it's time to rest |
| 3. Dim the lights | Supports natural melatonin |
| 4. Screens off an hour before bed | Less stimulation |
| 5. Cool, dark, quiet room | Better sleep conditions |
| 6. Gentle background sound | Masks sudden noises and silence |
| 7. Slow breathing or body scan | Calms the nervous system |
| 8. Journal your thoughts | Clears a busy mind |
| 9. Caffeine before noon only | Caffeine lingers for hours |
| 10. Get up if you can't sleep | Avoids frustration in bed |
Make NeuroQuiet part of your routine
NeuroQuiet's larger bedtime dose of 4 sprays under the tongue contains GABA, the brain's main calming messenger, along with Mucuna, L-tyrosine, L-arginine, alpha-GPC and moomiyo to support a calm mind and ear health.
Talk to your doctor about ongoing insomnia, loud snoring, breathing pauses during sleep or persistent ear symptoms at night.
Sources
- Sleep Foundation – "Sleep hygiene."
- National Institute on Aging – "A good night's sleep."
- CDC – "Tips for better sleep."
Common questions
What is a good bedtime routine?
A regular schedule, 30–60 minutes of winding down, dim lights and no screens.
Does background noise help sleep?
Gentle, steady sound can mask sudden noises and make silence less noticeable.
When should I take NeuroQuiet at night?
Take the 4 bedtime sprays as part of your wind-down routine.