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This page is now merged with our main practical guide: Bedtime rituals that actually help. Use that article as the primary version.

What changed

We found substantial overlap between this article and our bedtime rituals guide, so we consolidated the core framework into one canonical page to reduce repetition and keep updates in one place.

Quick start (2-minute version)

• Set a fixed 30-minute wind-down window.
• Use 2 to 3 repeatable cues: dim light, slower breathing, low-stimulation reading.
• If your mind spins, write tomorrow's list before bed.
• Keep the bedroom cool, dark, and quiet.

Canonical article

Continue here for the full version, including common traps and implementation details: Bedtime rituals that actually help.

Bottom line

For ongoing edits and the complete framework, use the canonical guide: Bedtime rituals that actually help.

These are general suggestions. Individual needs vary.

Educational content only; this is not personalized medical advice. If you have urgent symptoms, seek emergency care.