Most "sleep hygiene" lists are 15 generic tips. This composer builds an actual 30‑minute sequence for your night — and tells you what time to start it, given when you want to be asleep.
A list of 15 tips is not a wind‑down. The brain learns transitions through repetition of a fixed sequence, not through optional good ideas. This composer gives you one sequence to repeat nightly.
Expect to feel sleepy during the sequence within a week. If you don't, your sequence is probably too stimulating — drop the longer / more interactive moves.
A wind‑down won't fix insomnia caused by clinical sleep disorders, untreated sleep apnea, or chronic pain. If sleep trouble persists for months, see a sleep specialist.
Bright light suppresses melatonin. Dim lights 60+ minutes before bed signal "night now" to your circadian system.
Yes, gentle fiction (no thrillers). Light paper reading is one of the most reliable wind‑down moves.