An effective pre-bed routine to shorten sleep onset involves using dim orange lights and reading physical books instead of screens.

“So that I would say is orange lights. Um, putting putting screens down if you can. Um, if you can put down screens, reading, reading actual paper books is great before sleep, unless you're me. I I actually suck at reading before bed because I get into it. But for most normal people, the data actually support reading because it's self-paced.”