Sleep rarely responds to force — it responds to conditions.
The wind-down hour is about lowering stimulation gradually: dim the lights, park tomorrow's worries on paper, and give your mind a repetitive, low-stakes activity (reading, stretching, tidying one small thing).
Keep screens out of the final 30 minutes if you can; the goal isn't discipline for its own sake, but giving your brain a clear signal that the day is ending.
Start with just three nights this week. Consistency beats perfection.