Rituals improve bodily processes you don’t have direct conscious control over—like circadian rhythms. Set a recurring alarm that goes off exactly one hour before your bedtime. When you hear that alarm, it’s time to begin your winddown ritual. Turn off all screens, put your phone on silent or airplane mode, brush your teeth, and take any evening supplements like melatonin. Tying multiple rituals together makes them even more effective. Enhance your ritual by creating your own “Hit the Sack” pack with your favorite pillow spray, sleep mask, or white noise machine. Over time, your brain pairs these sensory experiences with sleep.