Stop endless scrolling (doomscrolling) at night and start sleeping smarter. This neuroscience-backed digital guide shows you exactly how to fall asleep within 30 minutes — even on stressful days. Learn how screens hijack your melatonin and dopamine, set up your devices to prevent late-night traps, and build a simple, repeatable wind-down ritual. Packed with step-by-step routines, quick environmental tweaks, habit-rewiring techniques, and actionable tips you can implement in just 72 hours, this guide gives you the power to reclaim your nights, wake up energized, and transform every day into your most productive yet.