Choose three small habits before sleep — dimming lights, keeping your phone away, washing face and hands, writing down one task for tomorrow, slow breathing, or listening to something calm.
Start a routine or signal 15–30 minutes before your expected sleep time.
Put your phone on silent and out of reach, or face down.
Write down one urgent task for tomorrow, in one line.
Do one calming act for the body — washing your face, light stretching, or slow breathing.
If sleep doesn't come once in bed, rest calmly without self-blame and choose an alternative.
