A wind-down routine should begin one hour before bedtime, involving turning off screens, going for a walk, meditating, breathwork, or reading a book.

“5. 30 min wind down routine to clear the mind.”

“Number three is you need to have a 30 to 60 minute wind down routine every day. Your you can't just finish work and then 30 seconds later you just put your head on the pillow and fall asleep. Your body needs to wind down. You need to calm your mind, calm your body.”

“If you um are going to bed at 10, at 9:00 p.m. begin your wind down routine by 9:00 p.m. That means screens are off. Uh you have you going for a walk, meditating, breath work, talking to a friend. Um you have a book in hand, but you are not on a screen.”

“the other one that's absolutely critical that i probably haven't espoused enough is a wind-down routine because many people in society expect sleep to be like a light switch that we should just jump into bed and it we should just turn off the light and the brain should do something similar and go straight into sleep sleep as a physiological process if you study it it's just not like that sleep is much more like trying to land a plane it takes time to gradually descend down onto that hard foundation of this thing that we call a stable night of sleep so give yourself some wind down opportunity time build it into your routine for some people it's 15 minutes others it's 30 minutes light stretches meditation putting all of your phones and your gadgets away staying clear of any inbound in the last 30 minutes whatever it takes set it up”