Switch off after a late shift so you can actually sleep

Help me switch off after work so I can sleep.

My shift pattern: [e.g. lates 2pm–10.30pm, four days a week]
What time I get in: [e.g. 11pm]
What I do now when I get in: [e.g. scroll on the sofa, eat, check work messages]
What keeps me awake: [e.g. replaying the shift, hungry, too wired]
When I need to be up: [e.g. 8am for the school run]
Who else is in the house: [e.g. partner asleep, kids]

Before you start, ask me up to 3 short questions if anything important is missing. Wait for my answers.

Then:
1. A timed wind-down from the moment I get in to lights out, in 10-minute steps.
2. A 2-minute "brain dump" for when I'm replaying the shift.
3. A 10-minute version for nights that were really bad.
4. Small changes for my days off so my sleep doesn't swing about.
5. Two things to try for a week, and how I'll know if they're working.

Keep it practical, not a lecture. This is planning help, not medical advice: if poor sleep goes on for weeks or affects my safety at work, remind me to talk to my GP or a pharmacist. Only use what I've typed. UK English.

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