Thirty minutes before rest

Sequence

Vertical cadence

1. 01

   Place handheld screens on a surface away from the bed.

   Acknowledge step
2. 02

   Lower ambient lamps one increment or switch to indirect lighting.

   Acknowledge step
3. 03

   Hydrate with a small glass of water, then set it aside.

   Acknowledge step
4. 04

   Close curtains or blinds to soften outdoor glare.

   Acknowledge step

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