Most people crash into sleep. They work, scroll, stress... and then collapse.
This "Crash Landing" approach is why you lie awake for 45 minutes, staring at the ceiling. Your brain is still traveling at 60mph. It needs a runway to slow down.
We call this the Power Down Hour.
Divide the 60 minutes before your target bedtime into three 20-minute slots.
Minute 0-20: The "Must Do" Phase (Preparation)
Get the logistical annoyances out of the way first.
- Pack your bag for tomorrow.
- Brush your teeth.
- Wash your face.
- Set the alarm.
- The Psychology: If you do these right before getting into bed, the bright bathroom lights will wake you up. Do them early, so you can spend the rest of the hour in low light.
Minute 20-40: The "Hot Bath" Phase (Body Temp Hack)
Change into pajamas and engage in thermal manipulation.
- Take a warm shower or bath.
- Why? When you step out of the warm water into a cooler room, your core body temperature drops rapidly. This drop is a biological trigger for melatonin release. It mimics the sunset.
Minute 40-60: The "Analog" Phase (Relaxation)
No Screens. This is non-negotiable.
- Read Fiction: Fiction engages the imagination (visual brain) rather than the analytical brain. Avoid non-fiction or "self-improvement" books that make you plan/think.
- Listen: Audiobooks, calm music, or white noise.
- Stretch: Light yoga or foam rolling to release physical tension.
The Secret Ingredient: Consistency
You can't do this once and expect a miracle. Your brain is a pattern-recognition machine. If you do this sequence (Teeth -> Shower -> Book) every night for two weeks, the act of brushing your teeth will start to make you sleepy. It becomes a Pavlovian response.
What If I Don't Have an Hour?
Life happens. If you only have 20 minutes, compress it:
- 5 mins: Wash up (Dim lights!).
- 5 mins: Write down tomorrow's To-Do list (Clear the brain).
- 10 mins: Read or breathe.
Just don't go straight from TikTok to the pillow. Give your engine time to cool down.