Insomnia and 10-3-1 - pre bed wind down

[drspouse]

Just heard about this and it makes a lot of sense:
Avoid caffeine 10 hours before bedtime
Stop work and alcohol 3 hours before we
And turn off screens 1 hour before bedtime.

If you do something similar what do you do in the last hour?
I used to have a bath but a) I'm not as keen when it's hot! and b) we are temporarily without a bath.
I read a book for 10-15 mins in bed, take my inhaler, brush my teeth and take out my contact lenses... That's not an hour though!

Why don’t you just read for an hour?

If I have a good book I don't want to put it down, I find it much easier to get off screens than get nose out of an engaging book.

I've often wondered why books & jigsaws are supposed to bore you to sleep but screens are "too exciting" to stop looking at (supposedly)

Are you allowed to listen to podcasts or radio or clean house in the hour before bed?

Is chocolate in Nutella or a biscuit among forms of caffeine to be avoided in the 10 hours?

I suspect that technically chocolate does count as caffeine... but I would only avoid it very late!

The issue with screens is the light, rather than how exciting they are. Podcasts are a good call. I sometimes listen to mindfulness apps.

I would prefer not to clean the house (partly as I am not a fan of cleaning!) but I do sometimes put on the dishwasher or the washing machine just before bed.

@Savoretti I rarely find I'm engrossed enough in a book to read for an hour straight. Too many distractions earlier in the day, I suspect, making it difficult for me to concentrate. Though some books are so gripping I would struggle to put them down!

I find I am not TOO bad at dropping off to sleep but I know a good bedtime routine helps not wake up/not be able to go back to sleep which is my main issue.