Most "wind-down routine" advice assumes you have a spare hour and the discipline of a monk. Realistically, you've got ten or fifteen minutes between finishing whatever you were doing and wanting to be asleep. Here's what actually works in that window. Skip the routine, fix the trigger. The biggest lever isn't a 10-step ritual — it's removing the one thing keeping your brain in "on" mode. For most people that's screen light and notification pings. You don't need a full digital detox, just get the phone out of reach for...
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Five small, practical swaps — from a gentler wake-up light to a proper wind-down routine — that make a real difference to how a bedroom feels.
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