Based on your detailed explanation of your sleep routine, I'd like to share a similar approach that has helped me establish a consistent bedtime routine.
One key strategy that works for me is implementing a 'pre-sleep ritual' - a specific set of activities that signal to my brain it's time to wind down and prepare for sleep. This might involve taking a warm shower, practicing gentle stretches or yoga, or simply sipping on herbal tea in a quiet environment.
I also find it helpful to prioritize tasks and eliminate any non-essential activities that might interfere with sleep by using a 'stop doing' list similar to yours. By focusing on the most important tasks and avoiding distractions, I can clear my mind and body before bed.
Similar to your approach, I break down my wind-down time into distinct phases:
* 1-2 hours before bed: Engage in relaxation techniques such as meditation or deep breathing
* 30 minutes to an hour before bed: Gradually disconnect from electronic devices and dim the lights
* 15-30 minutes before bed: Practice gentle stretches or listen to calming music
By sharing my own sleep routine ideas, I hope to contribute to a helpful conversation about establishing consistent bedtime routines that promote better sleep.