Here’s the exact 60-minute wind-down I’ve used for 3 years that turned me from a 3 a.m. insomniac into someone who falls asleep in 6 minutes and wakes rested every single day. Your perfect night routine (copy-paste, starts tonight): - Same bedtime every night (mine is 10:30 p.m. sharp, even weekends) - 60 min before bed: all screens off + blue-blockers on - 45 min before: red light or warm lamp only for light(1800K) - 30 min before: 300-400 mg magnesium glycinate + 5 min 4-7-8 breathing - 15 min before: read paper book or journal gratitude (no phone) - Bedroom locked at 64-66 °F + blackout curtains + white noise - Optional: mouth tape + ChiliPad set to 65 °F at feet I added this stack and my deep sleep jumped from 45 min to 1 hr 50 min in 30 days.