<p>You are clearly tired, yet you scroll a little longer, answer one more message, and think one more thought about tomorrow.</p><p>Bedtime does not need to become a strict ritual. A short, repeatable closing sequence may make it easier for your brain to recognize that the day can begin to end.</p><img src="https://qfile.hnrjkfapp.com/images/caloriecoach/uploads/27e44e18-9106-4760-8e3e-16b3c66889c5.png" alt="A quiet bedtime moment with a book and phone put aside"><h2>Choose one repeatable signal</h2><p>NHLBI suggests keeping similar sleep and wake times when possible and using the hour before bed for quiet time while avoiding bright artificial light. You do not have to do everything at once; begin with the one action that is easiest to repeat.</p><h2>A light half-hour version</h2><ul><li><strong>Put the phone out of reach:</strong> Not as proof of discipline, but to remove one automatic opening.</li><li><strong>Do one low-stimulation activity:</strong> Read a few pages, wash up, listen to gentle music, or write down tomorrow’s one important task.</li><li><strong>Let the room help:</strong> Dim the lights and keep the bedroom as quiet, cool, and dark as practical.</li></ul><h2>Do not add blame to a difficult night</h2><p>An occasional late night, wake-up, or poor night of sleep is common. If trouble falling asleep, loud snoring or gasping, daytime sleepiness, or another sleep issue keeps affecting daily life, consider discussing it with a clinician rather than trying to push through it with willpower.</p><h2>A question for tonight</h2><p>Which action would you like to make your own closing signal first?</p><p>Sources: <a href="https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits">NHLBI: Healthy Sleep Habits</a>; <a href="https://www.nhlbi.nih.gov/health/insomnia/treatment">NHLBI: Insomnia Treatment and Healthy Sleep Habits</a></p>