A ten-minute evening wind-down

Good sleep starts before you get into bed. Ten minutes is enough to move from busy to settled, if you do the same things in the same order each night.

Lower the lights

Dim the room an hour before bed. Soft light is the simplest signal you can send that the day is closing.

Breathe out slowly

Breathe in for four counts and out for six. Repeat for two minutes. A longer out-breath slows the heart and quiets a busy mind.

Write one line

Note one good thing from the day. It does not need to be big. The habit trains your attention to look for what went well.