The One Hour Wind-Down Ritual That Works (Even for Busy Founders)

The most common phrase I hear before someone joins my coaching:

“My mind just won’t shut off at night.”

If that’s you — here’s a system that works without screens, supplements, or self-judgment.

It’s called the Power-Down Hour — a simple, structured wind-down ritual that reduces cortisol and promotes natural melatonin production.

Here’s how it works:

T-minus 60 mins: Final screen time — no emails, no work. Shift to low-stim activities.

T-minus 30 mins: Start a body-based signal — hot shower, 478 breathwork, or light stretching.

T-minus 15 mins: Journal 3 thoughts from the day, one gratitude, and tomorrow’s top priority.

Then: lights low, phone out of reach, sleep.

One Insight: Sleep isn’t something you fall into — it’s something you prepare for.

One Tool to Use: Try the Power-Down Hour system 3 nights in a row — and watch how fast your body starts recognizing the signal.