Build the wind-down stage

Sleep prefers cues: dimmer light, cooler room, same sequence, fewer arguments with the phone. Coaching designs a 30–40 minute stage, not a perfect night. You are directing a play the nervous system already knows how to finish.

Write a 5-step wind-down with clock times. Include light down, screens parked, and one sensory cue (tea, shower, paper book). Do the first two steps tonight even if the rest slips.