Your One-Hour Runway

Think of the hour before bed as a runway. Stack these steps and you land in sleep instead of crashing into it:

• 60 minutes out — dim the lights and put screens away, or at least switch them to night mode
• 45 minutes out — take that warm shower or bath to prime the temperature drop
• 30 minutes out — do something calm: a paper book, light stretching, or jotting down tomorrow's to-dos
• 15 minutes out — climb in, set the room to 65-68°F, and run 4-7-8 breathing or a body scan
• Still awake after 20 minutes? — get up, leave the room, and come back only when you're genuinely sleepy.