How to fall asleep faster: a wind-down routine that works

Falling asleep is a process, not a switch. Here's a routine to try tonight.

30 minutes before bed

• Dim the lights and put screens away.
• Write down tomorrow's three most important tasks so your brain can let them go.

15 minutes before bed

• Try 4-7-8 breathing: inhale for 4, hold for 7, exhale for 8.
• Do a slow body scan from your toes to your forehead.

In bed

If you're still awake after 20 minutes, get up and read something calm in low light. Return when you feel sleepy.

Track your sleep in your daily check-in to see which nights the routine helps most.