A wind-down routine involving walking, breathing exercises, or meditation, and avoiding phone use, aids sleep transition.

“whatever it is you enjoy as a relaxation method engage in it could be listening to a podcast could be reading a book maybe it's a meditation it's light stretching maybe whatever it is that you do just build it into your regiment”

“Develop a wind-down routine: engage in relaxing activities 30–60 minutes before bed, such as reading, taking a warm bath, or practicing mindfulness, to signal to your body that it’s time to sleep.”

“1 hour before bed have a calm wind down routine: bath, read, light walk, listen to music”

“5. A wind down routine to cycle down from the day. Walk, breathe, meditate, breath, work, a hobby, literally anything other than the phone. A book in hand is best.”

“Create a wind down routine - you can't just finish work and put your head on the pillow and expect great sleep. You need to calm your body and mind down. You need separation from work. Read a book, go for a walk, do a breathing exercise, take a bath, meditate, and journal.”

“✅ calm: read, music, walk, bathe, breathe, meditate”

“6. have a wind down routine - journal, read a book, go for a walk, get off your screens. Calm your mind and body for sleep.”

“level three is to have a wind down routine I know from personal experience that when I go to bed and I'm thinking about the day's problems or some opportunity anything that's on my mind if my head hits a pillow all night long I'll just think about it so what I do now is sleep Brian enters the equation 30 to 60 minutes before bedtime”

“you need to have a wind down routine which means your body needs to be physically ready to sleep”

“it's just after six o'clock here. I'm going to chill out for a little while, read a book, uh maybe talk to a friend on the phone without looking at the screen, just audio.”

“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 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”