Wind down slowly
Your brain needs a runway to land. Give it 30–60 minutes of low light and low input before bed.
- Dim the lights an hour before sleep.
- Put your phone in another room if you can.
- Try a warm shower — the cool-down after helps you sleep.
- Keep the bedroom cool, quiet, and dark.
If you can't sleep
Don't lie there fighting it. Get up, sit in low light, do something boring, and go back when sleepy. Frustration keeps you awake more than tiredness does.