Build a Night Routine That Actually Helps You Wind Down

The advice is always the same: no screens, dim lights, journalling, gratitude. And then you look at your phone for forty minutes and feel bad about it. This builds a routine around your actual bedtime and actual habits, with a specific trigger, a realistic sequence, and a compressed fallback for the nights when the full version is not happening.

Help me design a night routine to improve my sleep. My current situation: I typically go to bed at {BEDTIME} but often cannot sleep for [30 to 60] minutes, and I usually look at my phone until I turn the light off.

Design a [30-minute] wind-down routine that:
1. Starts at a specific time before bed and has a clear trigger to begin
2. Includes three to four activities in sequence, each with a clear purpose and a realistic time allocation
3. Addresses the phone issue directly without telling me to simply stop using it
4. Has a single fallback step for nights when the routine gets compressed to [10] minutes

Make it practical for someone who has tried routines before and stopped. No supplements, no purchases required.