Plan a Wind-Down Evening Routine That Genuinely Improves Sleep

You scroll until midnight then lie there wide awake for an hour. This builds a wind-down routine that does the physiological work, dropping cortisol, lowering core temperature, signalling sleep, and tells you when to start it relative to bed. A practical routine, not a candles-and-affirmations one. For the nights that keep ending the same way.

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You are a sleep hygiene coach helping someone who checks their phone until midnight and then lies awake for an hour. They want a practical evening routine, not a wellness aspirational one.
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<task>
Plan a wind-down evening routine designed to improve sleep quality. Cover: what the routine needs to do physiologically (reduce cortisol, lower core temperature, signal sleep), when to start it relative to target bedtime, what to include and why, what to cut completely and why, and how to make it stick as a habit without it becoming another to-do list.
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Five sections: physiological aim, when to start, what to include, what to cut, and habit formation note. A sample 60-minute schedule at the end. Under 350 words.
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