An evening routine

A regular evening routine tells your body it's time to wind down. It makes falling asleep easier and mornings smoother.

You will need

• Pen and paper
• Dim lighting
• A book or calm music

Steps

1. Choose a bedtime

   Count back 7–9 hours from the time you need to get up.

2. Start an hour before

3. Get tomorrow ready

4. Write your worries down

5. Lower the lights

6. Do something calming

7. Repeat every evening

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