Four quiet adjustments are enough for most hard nights.

The body switches off when the day has an ending.

1. A closing hour

Pick a time when work stops.

2. Lower light

Reduce the house to one or two warm lamps.

3. Caffeine with a retreat

After 2 p.m., swap coffee for water or an infusion.

4. The same hour, most days

Going to bed and waking near the same clock regulates more than a new mattress.