The 20-minute wind-down
Dim the lights, park the phone, and give your brain a runway before bed.
Sleep is not a switch. It is a landing.
The runway
Set a 20-minute timer before the time you want to be in bed.
- Lights lower than the rest of the evening.
- Phone charging outside the bedroom, or at least face-down and silent.
- One analog thing: a paper book, stretching on the floor, or a shower.
If your mind is loud, write a three-line list for tomorrow and close the notebook. You are not solving the week at 10:41 p.m.