The hour before bed determines sleep quality. If you spend it on screens or stimulating activities, your mind stays active and sleep becomes difficult. Create a simple wind-down routine for this hour.
Dim the lights. Put away screens. Do something calming: read, write, stretch, or simply sit quietly. The activities do not matter as much as the consistency. When you do the same calming things each night, your body learns that sleep is coming.
This wind-down routine signals to your body that the day is ending. Your nervous system begins to calm. Your mind starts to quiet. When you finally go to bed, sleep comes more easily.
Design your wind-down routine tonight. Choose calming activities. Practice it for a week. Then notice how much better you sleep when you give your body time to transition from day to night.