Ayurveda treats sleep as one of the three pillars of health. The routine below borrows its logic: lower stimulation gradually rather than all at once.
Minute 0 to 10: dim everything
Drop the overhead lights. Warm, low light tells the body the day is closing.
Minute 10 to 20: no new inputs
No email, no feeds, no news. Reading on paper, a shower, or tidying counts as neutral activity.
Minute 20 to 30: warm and settle
Warm milk or water, and your evening herbs if you take them. Ashwagandha is traditionally taken here.
Keep the wake time fixed
A consistent wake time does more for sleep quality than a consistent bedtime. Hold it, even on weekends, for two weeks.