This resource focuses on creating a personalized nightly routine that integrates three essential pillars: science, hygiene, and stress management. It emphasizes understanding the impact of light on melatonin production, maintaining physical cleanliness for health, and incorporating stress-reduction techniques like journaling and quiet reflection. Participants are guided through activities that encourage them to draft a personalized 60-minute routine, reflect on how each step contributes to their overall well-being, and develop a backup plan for busy nights. The goal is to cultivate healthy sleep habits that foster restorative rest.