Night Wind-Down

Pick a target lights-out time and a wind-down start thirty to sixty minutes earlier. Write both, including the wake time you want to protect.

Decide when bright screens stop, and what dimmer activity replaces them. Name the room and the object you will use, such as a paper page or a stretch.

List three steps in order, such as wash, stretch, and read. Keep the whole sequence short enough for a tired night.

Write where you will jot tomorrow's open loops before bed, and the sentence you will use if they return in the dark.

Choose a calm, dim activity for nights you are still awake and frustrated after about twenty minutes. Write what it is, where you will do it, and when you will return to bed.