Winding down at night

The body is tired. The mind is still going. You've been lying there long enough to start doing the maths on how much sleep you'll get if you fall asleep right now.

Most advice for this moment asks something of you: slow your breathing, empty your mind, count backwards. All of it requires effort from the part of you that is already worn out. Bilateral stimulation asks nothing. You hold one tapper in each hand and let a slow left-right rhythm run. That's the whole technique.

How people use ALMA in the evening

• Slow the rhythm down. Evening settings tend to be much slower than daytime ones. Start at the low end and slow it further until it stops feeling like something happening to you.
• Drop the intensity. A tap you can barely feel is often better at night than a strong one.
• Dim the light, or turn it off. The light is useful during the day and unhelpful in a dark room. The app turns it off entirely.
• Set the timer. 15 or 20 minutes, so the session ends on its own and you don't have to think about it.
• Add sound if it helps. The app's bilateral tones and soundscapes sync to the taps. Some people find this settles them faster; others prefer silence.

What to expect

Honestly: it varies. Some people notice their body settling within a few minutes. Others find it takes a handful of evenings before it becomes the thing they reach for. For some it does less than they hoped. We would rather tell you that than pretend otherwise — here's what the research says, and where it stops.

That's also why every ALMA comes with a 30-day money-back guarantee. The only way to know how your body responds is to try it.

See ALMA EMDR Tappers — $139
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ALMA is a general wellness and relaxation product. It is not a medical device and is not intended to diagnose, treat, cure or prevent any condition, including sleep disorders. If you have a health concern, speak with a qualified healthcare professional.