Olux+ Membership | Sleep: THE LAST HOUR.

Part 01

The T–60 wind-down

Set a quiet alarm one hour before your chosen bedtime. Then let the hour unfold like this:

T–60

Dim the house

Lower the lights — lamps instead of ceiling lights, warm instead of white. Softer light in the evening helps signal to your body that the day is ending.

T–45

Close the kitchen, open the teapot

Finish eating and switch to a caffeine-free herbal tea — chamomile, rooibos or lemon balm. Small ritual, clear boundary.

T–30

Screens down, rituals up

Park the phone to charge outside the bedroom if you can. Swap scrolling for a paper book, gentle stretching, skincare, or tomorrow's three-line to-do list.

T–15

Prepare the bedroom

Cool, dark, quiet. Crack a window or set the AC around 18–20°C, draw the curtains fully, and put tomorrow's water glass by the bed.

T–0

Breathe yourself down

In bed, lights out, practise the 4·6 breath below until it feels like drifting.

Part 02

The 4·6 breath

A simple rhythm — inhale for four counts, exhale for six. Longer exhales may help promote a sense of calm and relaxation before sleep.

4Inhale · counts

Through the nose, low into the belly.

2Soft pause

No strain — just a comma, not a full stop.

6Exhale · counts

Slow, through pursed lips, shoulders melting.

Repeat for ten rounds, or until the counting blurs.

Part 03

A bedroom that works for you

Five small upgrades, in order of impact. Pick one to act on this week.

Cool it down. Aim for roughly 18–20°C — a cooler room supports the body's natural evening temperature dip.
Darken it fully. Blackout curtains or a soft sleep mask; cover standby LEDs.
Quiet the edges. Earplugs or a low fan / white-noise hum can soften a noisy street.
Charge the phone elsewhere. Across the room counts. Outside the door is better.
Reserve the bed. Sleep and rest only — no laptop, no inbox, so the bed keeps meaning "off duty".

If nights feel warmer lately

Many women notice sleep changes and night-time warmth during the menopausal years. Breathable cotton or linen bedding, a cooler room, layered blankets you can shed, and a consistent wind-down can all help support more comfortable nights. If disrupted sleep persists, it's worth a conversation with your doctor.

Part 04

Tomorrow starts tonight

Morning light

WITHIN 1 HOUR

Step outside or open the curtains wide soon after waking. Morning daylight helps anchor your body clock — which makes the next evening easier too.

Caffeine curfew

AFTER 2 P.M. — SWITCH

Enjoy your coffee in the morning; from early afternoon, move to decaf or herbal so caffeine isn't lingering at bedtime.

Consistent wake time

±30 MINUTES

Keeping your wake-up steady — even on weekends — is one of the kindest things you can do for your sleep rhythm.

Move during the day

ANY MOVEMENT COUNTS

This week's workouts, a walk, gardening — daytime activity supports deeper, easier rest at night.

Olux+ Weekly Wellness · Issue № 001 Sleep Session

This content is for general educational purposes only and is not medical advice. If you have ongoing sleep difficulties, please consult a qualified healthcare professional.