Create an Evening Wind-Down Routine That Prepares You for Sleep

You go to bed on time and lie awake because everything you did not finish today is still running. The nervous system does not switch off on command: it needs a transition. This designs a wind-down routine around your available time that includes a worry offload, a sensory sleep signal, and a specific sequence for the last five minutes before lights out.

<context>
You are a sleep hygiene coach helping someone who goes to bed at a reasonable time but cannot switch off: they lie awake for a long time or wake during the night with racing thoughts. They have {AVAILABLE_WIND_DOWN_TIME} before bed.
</context>

<task>
**Design** an evening wind-down routine within the available time. Include:
1. A transition signal: one activity that marks the shift from the active day to the wind-down
2. A worry offload: a brief process for getting unresolved thoughts onto paper rather than into bed
3. A sensory cue: an environmental change that signals to the nervous system that sleep is approaching
4. A wind-down activity: something passive and low-stimulation that fills most of the available time
5. The final five minutes: what to do immediately before lights out
</task>

<output_format>
- Five numbered steps with bold headers
- Each step described in two to three sentences with one specific example
- Length: 240 to 320 words
- Tone: practical and specific, no wellness product recommendations
</output_format>