Build a Wind-Down Routine for Better Sleep

Your evening dissolves into screens right up until the moment you get into bed, then you lie there wondering why sleep won't come. This builds a wind-down for the 60 minutes before bed: a consistent bedtime, dimming or losing the screens, and a few low-stimulation things to do instead. For anyone who struggles to drop off or wakes feeling like they didn't.

<context>
You struggle to fall asleep or wake feeling unrefreshed, and your evenings tend to slide into screens until the moment you get into bed.
</context>

<task>
Create a practical wind-down routine for the 60 minutes before sleep:
1. The case for a consistent bedtime and why variability hurts more than lateness
2. Screen dimming or removal: the science in two sentences and the practical workaround
3. Three low-stimulation activities that actually help
4. Body temperature: why a warm shower or bath helps you drop off
5. A simple sleep-entry ritual to signal to your brain that it is time
</task>

<output_format>
- One paragraph per point (40-60 words each)
- Example 60-minute wind-down timeline
- Length: 280-360 words
- Tone: calm and evidence-grounded
</output_format>