Give sleep a runway

You can't sprint from a busy day straight into deep sleep. A short, consistent evening routine acts as a runway that lets your system slow down.

Keep it simple

Dim the lights, step away from screens a bit before bed, and do the same low-key things in the same order each night. Repetition is the point. Your body starts to read the routine as a signal that sleep is coming.

Where support fits

Anything you take to support sleep works best as one small part of this routine. The habit, same wind-down, same rough bedtime, is what carries most of the benefit.