Evening Wind-Down Designer

You finish the day wired and scroll yourself into the small hours. This designs a wind-down routine for the hours before bed, built around your specific problem, whether that is a racing mind, late screens or a too-late finish, rather than some ideal you will never keep. Realistic for your evenings and your device habits. For anyone who cannot switch off.

I want an evening routine that actually helps me switch off and sleep better.

I usually finish work or main activities around: {FINISH_TIME}
Target sleep time: {SLEEP_TIME}
My main wind-down problem: {WIND_DOWN_PROBLEM}
Devices I use in the evening: {DEVICE_HABITS}

Design a wind-down routine for the {AVAILABLE_HOURS} hours before I sleep. Make it realistic for someone with {WIND_DOWN_PROBLEM} rather than an ideal scenario. Tell me what to do and what order to do it in. Include the single change most likely to improve my sleep quality and why it works.