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Sleep & Recovery
Your 30-Minute Wind-Down Routine
Sleep starts 30 minutes before you climb in.
The quick explanation
A simple routine — dim lights, hot shower, light reading or stretching, no screens — drops core temperature and signals melatonin release. Repetition is what trains the brain.
Why this matters
Routines beat willpower. The same 4 cues nightly = faster sleep onset and deeper sleep.
Tiny action step
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Pick a 30-minute wind-down sequence and try it 5 nights in a row.