Sleep · Skills
60-Minute Wind-Down Routine
Boring routines work
The 60 minutes before bed shape whether the body knows to sleep. This is a routine, not a rule set — small, boring, repeatable.
My 60-minute wind-down
Time before bed
What I do
Standard elements
- Dim lights by half at 60-minute mark
- Screens off (or full night mode + low brightness)
- Same short sequence each night — brush, water, book, bed
- Bedroom cool (~65°F / 18°C), dark, quiet
- Nothing new started (email, chores, hard conversations)
What I'll actually try this week
Boring routines work
The brain learns cues, not virtue. Do the same small sequence for a week and sleep starts arriving on schedule.