Give your evening a softer landing.

Choose a steady starting point

CDC includes a consistent bedtime and waking time among habits that can support sleep. Start by looking at your usual schedule and choosing one part you can make more predictable.

Make the room feel ready

A quiet, comfortable room and fewer electronic distractions before bed are other practical ideas in CDC’s guidance. You do not have to change your entire evening at once.

Try one small step

• Pick a realistic time to begin winding down.
• Leave your phone somewhere that makes putting it away easier.
• Prepare one thing for tomorrow so it is off your mind.

Keep a brief note about what you tried. A routine is something you can adjust, rather than another task to perform perfectly.