Go to bed at the same time each night.
Consistent sleep timing improves sleep quality more than occasional long lie-ins.
Set a bedtime alarm and follow it for 3 nights.
Bedtime within 30 minutes of target every night.
“When my bedtime alarm rings, I will start my wind-down.”
Tie the new habit to an action you never skip. The old habit becomes the reminder.
Log lights-out time.
Close work with the same short sequence every day.
No phone, laptop, or TV in the last hour.
A short walk after dinner.
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