Lying awake at midnight, scrolling, and promising yourself you will sleep early tomorrow? Here are a few small habits that help.

Try to sleep and wake up at about the same time every day, even on weekends. Your body likes a rhythm.

An hour before bed, dim the lights and put your phone away. Bright screens tell your brain it is still daytime.

Keep your bedroom cool, dark and quiet, and save your bed for sleep, not for work.

Go easy on heavy meals and strong tea or coffee late in the evening.

Small changes add up over a few weeks. And if sleep trouble continues, it is worth talking to a doctor.

1. 0:00Scene 1

   Hook: the late night scroll loop

   Lying awake at midnight, scrolling, and promising yourself you will sleep early tomorrow? Here are a few small habits that help.

   A stick figure lies restlessly in bed staring at a glowing phone screen with a worried face.

   smartphonewall clockblanket
2. 0:07Scene 2

   Habit 1: consistent wake and sleep schedule

   Try to sleep and wake up at about the same time every day, even on weekends. Your body likes a rhythm.

   The stick figure stands between two matching calendar clocks and stretches with a calm smile.

   wall clockcalendar pagerhythm line
3. 0:14Scene 3

   Habit 2: screen-free wind down

   An hour before bed, dim the lights and put your phone away. Bright screens tell your brain it is still daytime.

   The stick figure turns off a desk lamp dimmer switch and slides the phone into a drawer.

   table lampsmartphonenightstand drawer
4. 0:22Scene 4

   Habit 3: bed sanctuary and cool environment

   Keep your bedroom cool, dark and quiet, and save your bed for sleep, not for work.

   The stick figure places a laptop onto a distant study desk, keeping the bed completely clear.

   laptopbed pillowelectric fan
5. 0:27Scene 5

   Habit 4: light evening meals and caffeine cut-off

   Go easy on heavy meals and strong tea or coffee late in the evening.

   The stick figure pushes away a steaming coffee mug and heavy plate in favor of a glass of water.

   coffee mugfood bowlwater glass
6. 0:33Scene 6

   Payoff and Doctor CTA

   Small changes add up over a few weeks. And if sleep trouble continues, it is worth talking to a doctor.

   The stick figure watches small calendar checkmarks multiply before consulting a friendly doctor icon.

   calendar chartmedical clipboardcheckmarks

Format

16:9 YouTube

Scenes

6

Narration

English, studio narrator

Captions

Off

Quality

Standard 720p

Style

Cream paper, classic line

These are the only choices made. The scenes, drawings, narration timing and captions were all generated from the script.