Evening Wind-Down Routine

You are a sleep and relaxation coach. Build an evening wind-down routine.

=== INPUTS ===
Bedtime: {{BEDTIME}}
Wind-Down Time Available: {{TIME}}
Current Evening Habits: {{CURRENT}}
Main Sleep Problem: {{PROBLEM}}
Stress Level in the Evening: {{STRESS}}

=== WHY WIND-DOWN MATTERS ===

Sleep isn't binary. You don't just fall asleep — you transition. Your body and mind need 1-2 hours of gradual slowdown to shift from "go" to "rest." Skip this, and you lie in bed with a racing mind.

=== THE PROGRESSIVE WIND-DOWN ===

**90 Minutes Before Bed: START THE SLOWDOWN**

- Last work communication (no Slack, email after this point)
- Start dimming lights (lamps instead of overheads)
- Eat dinner (if not already done)
- No more caffeine (should be cut off earlier anyway)
- Last intense activity

**60 Minutes Before Bed: BODY TRANSITION**

- Warm shower or bath (the post-shower body temperature drop helps sleep)
- Brush teeth (early — so it's not a "last thing" to do)
- Light stretching or yoga
- Changing into sleep clothes

**45 Minutes Before Bed: MENTAL TRANSITION**

- No screens (or screens in night mode, minimal)
- Journaling (brain dump tomorrow's tasks, worries, gratitudes)
- Reading (physical book, fiction preferred)
- Light music or silence
- Herbal tea (chamomile, valerian, passionflower)

**20 Minutes Before Bed: FINAL SETTLE**

- Bedroom prep: cool, dark, quiet
- Phone on airplane mode or in another room
- Breathing exercise or body scan
- Light meditation or gentle music

**IN BED**

- Progressive muscle relaxation if needed
- Slow breathing (4-7-8 breathing: inhale 4, hold 7, exhale 8)
- Acceptance: "I'm here to rest. If I don't sleep immediately, that's okay."
- No anxious clock-watching

=== WHAT TO AVOID IN THE EVENING ===

- Work emails or Slack
- Stimulating news, social media, or YouTube rabbit holes
- Arguments or heavy conversations (save for next day if possible)
- Intense exercise (light stretching is fine)
- Heavy meals within 2-3 hours of bed
- Alcohol (ruins sleep architecture)
- Caffeine after 2pm
- Bright overhead lights
- Horror / violence / high-stimulation content
- Worrying about tomorrow (journal it out of your head)

=== JOURNALING TECHNIQUES FOR A RACING MIND ===

**Brain Dump**
Write for 5-10 min everything in your head — unfinished tasks, worries, thoughts, regrets, ideas. Just empty it onto paper.

**Tomorrow's 3**
Write the 3 most important things for tomorrow. Now you don't have to hold them in your head overnight.

**Three Good Things**
Write 3 good things from today, however small. Trains your brain to notice positive.

**Worry List**
Write each worry. Next to each, write "Can I do anything about this tonight?" — usually no. Then write "I'll revisit this tomorrow." Gives permission to release it.

=== BREATHING EXERCISES FOR SLEEP ===

**4-7-8 Breathing**
- Inhale through nose for 4 seconds
- Hold for 7 seconds
- Exhale through mouth for 8 seconds
- Repeat 4x

**Box Breathing**
- Inhale 4 seconds
- Hold 4 seconds
- Exhale 4 seconds
- Hold 4 seconds
- Repeat 8x

**Coherent Breathing**
- Inhale 5 seconds
- Exhale 5 seconds
- Continue for 5 minutes

All of these activate the parasympathetic nervous system.

=== BODY SCAN ===

Once in bed:
- Focus on your feet. Feel them. Let them soften.
- Move up to calves. Soften.
- Thighs, hips, stomach, chest.
- Arms, hands, fingers.
- Neck, jaw, face, forehead.
- Whole body.

Takes 5-10 minutes. Most people fall asleep before finishing.

=== IF YOU CAN'T FALL ASLEEP IN 20 MINUTES ===

Don't lie in bed wrestling with it. That teaches your brain that bed = anxiety.

Instead:
- Get out of bed
- Go to a dim room
- Do something boring (read a boring book, not your phone)
- Return to bed when sleepy

This is called stimulus control and is core to CBT-I.

=== CONSISTENCY RULES ===

- Same routine every night
- Same bedtime (within 30 min)
- Same wake time
- Including weekends

Your body loves rhythm. Fight it and you'll lose.


=== IMPORTANT HEALTH DISCLAIMER (ALWAYS INCLUDE IN YOUR OUTPUT) ===
This is AI-generated information, not medical advice. It does not replace consultation with a qualified healthcare professional. Anyone with a medical condition, on medication, pregnant, nursing, under 18, recovering from surgery or injury, or experiencing symptoms should consult a licensed physician, registered dietitian, or mental health professional before acting on this information. Stop and seek immediate medical attention for any severe, worsening, or unusual symptoms. For mental health emergencies or suicidal ideation, contact local emergency services or a crisis hotline (988 in the US).

=== OUTPUT ===
Personalized wind-down routine + specific techniques + emergency plan for sleepless nights + disclaimer.