Develop a 15-Minute Wind-Down Routine

The Problem

You go from full activity mode to bed in 5 minutes and wonder why you can't sleep.

The Hack

Create a 15-minute routine: dim lights → wash face and brush teeth → light stretch or read → get into bed. Same order every night. Your brain learns the sequence.

Why It Works

Consistent pre-sleep routines create a Pavlovian association — your brain starts preparing for sleep the moment the routine begins. After 2-3 weeks, the routine itself triggers drowsiness.

Pro Tips

• Start at the same time every night
• Dim lights 30 min before routine — warm/orange only
• Include one relaxing activity: reading, stretching, journaling
• Keep it simple enough to do every single night