The Perfect Wind-Down

A consistent pre-sleep routine tells your brain that sleep is coming, much like a runway guides a plane to landing. Start it 60-90 minutes before your target bedtime.

Dim the lights to the lowest useful level and switch from overhead fixtures to table lamps or candles. This gentle dimming triggers the melatonin that bright overhead light holds back.

Choose calming activities: a physical book, gentle stretching, journaling, or quiet conversation with family. Avoid anything stimulating — no work email, news, or social media — since these spark cortisol and adrenaline that fight sleep. Above all, keep the routine consistent.