The Night Wind-Down

Learning Goal: Create an evening routine that improves your sleep, reduces anxiety, and sets you up for a better tomorrow.

You already know from the foundations course that screens before bed mess with your sleep. But knowing it and doing something about it are different things.

The evening is when screen use tends to be at its peak. You are tired. Your willpower is depleted. You have been making decisions all day. Scrolling feels easy and comforting. It is the path of least resistance at exactly the moment when your resistance is lowest.

This is why an evening routine matters. Not a complicated one. Just a simple sequence that signals to your brain that the day is winding down and screens are not part of that wind-down.

The foundation of a good night wind-down has three elements. A phone cutoff time, something to do instead, and a consistent bedtime.

Phone cutoff time. Pick a time, ideally 30 to 60 minutes before you want to be asleep. At that time, your phone goes to its charging spot outside your bedroom. Not negotiable. Not "just one more video." The phone goes to bed.

Something to do instead. This is where most people fail. They put the phone down and then do not know what to do with themselves. So they pick it back up. You need a replacement. Reading a physical book. Stretching. Listening to a podcast or music through a speaker (not your phone). Writing in a journal. Talking to someone in your house. Having your replacement ready is essential.

Consistent bedtime. Your body runs on a clock. When you go to sleep at the same time most nights, your brain starts anticipating sleep. Melatonin kicks in on schedule. You fall asleep faster and sleep more deeply. Inconsistent sleep schedules, even with the same total hours, lead to worse sleep quality.

The combination of these three elements can genuinely transform how you feel. Not in a dramatic, overnight way. But within a week, most people notice they are falling asleep faster, waking up more rested, and feeling less anxious in the evening.

Exercise: Set a phone cutoff time for tonight. Choose it now. Write it down. Then write down what you will do instead of using your phone between cutoff and sleep. Try this for three nights. Rate your sleep and morning energy each day. Compare to your baseline.

Key Takeaway: A night wind-down routine with a phone cutoff time, a replacement activity, and a consistent bedtime can significantly improve your sleep and overall wellbeing within days.

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