End-of-day routines significantly affect sleep quality by establishing a consistent sleep schedule. Engaging in calming activities like reading or meditating signals to the body that it’s time to wind down, enhancing sleep onset and overall duration. Limiting screen time and reducing blue light exposure also improve melatonin production, which is crucial for restful sleep. Creating a conducive sleep environment, such as a dark and cool room, further supports better quality sleep. By prioritizing these routines, individuals can mitigate stress and anxiety, leading to improved recovery and overall well-being.