<?xml version="1.0" encoding="UTF-8"?>
<svg xmlns="http://www.w3.org/2000/svg" width="960" height="660" viewBox="0 0 960 660" role="img" aria-labelledby="title desc">
<style data-site-theme="n3wth">
  [fill="#6e6e73"] { fill: #6e6e73; }
  [fill="#f5f5f7"] { fill: #f5f5f7; }
  [fill="#1d1d1f"] { fill: #1d1d1f; }
  [stroke="#6e6e73"] { stroke: #6e6e73; }
  [fill="#ffffff"] { fill: #ffffff; }
  [stroke="#1d1d1f"] { stroke: #1d1d1f; }
  [stroke="#f5f5f7"] { stroke: #f5f5f7; }
  [fill="#054a6b"] { fill: #054a6b; }
@media (prefers-color-scheme: dark) {
  [fill="#6e6e73"] { fill: #9aa0a8; }
  [fill="#f5f5f7"] { fill: #08090b; }
  [fill="#1d1d1f"] { fill: #f2f3f5; }
  [stroke="#6e6e73"] { stroke: #9aa0a8; }
  [fill="#ffffff"] { fill: #0d0e10; }
  [stroke="#1d1d1f"] { stroke: #f2f3f5; }
  [stroke="#f5f5f7"] { stroke: #08090b; }
  [fill="#054a6b"] { fill: #a9e5ff; }
}
</style>
<title id="title">A routine begins before bedtime</title>
<desc id="desc">Illustrative timeline links daytime outdoor activity to an evening wind-down and a quiet, cool, dark sleep environment. A return loop emphasizes consistent bed and wake times, with no prescribed clock times.</desc>
<defs><marker id="arrow" markerWidth="9" markerHeight="9" refX="8" refY="4" orient="auto" markerUnits="userSpaceOnUse"><path d="M0 0L8 4L0 8Z" fill="#6e6e73"/></marker></defs>
<rect width="960" height="660" fill="#f5f5f7"/>
<g font-family="system-ui, -apple-system, BlinkMacSystemFont, Segoe UI, sans-serif">
<text x="40" y="56" font-size="34" font-weight="600" fill="#1d1d1f" text-anchor="start">A routine begins before bedtime</text>
<path d="M 40 82 L 920 82" fill="none" stroke="#6e6e73" stroke-width="3"/>
<path d="M 80 222 L 880 222" fill="none" stroke="#6e6e73" stroke-width="3"/><circle cx="80" cy="222" r="9" fill="#ffffff" stroke="#1d1d1f" stroke-width="3"/><circle cx="344" cy="222" r="9" fill="#ffffff" stroke="#1d1d1f" stroke-width="3"/><circle cx="608" cy="222" r="9" fill="#ffffff" stroke="#1d1d1f" stroke-width="3"/><circle cx="872" cy="222" r="9" fill="#ffffff" stroke="#1d1d1f" stroke-width="3"/><text x="80" y="163" font-size="24" font-weight="600" fill="#6e6e73" text-anchor="start">DAYTIME</text><text x="324" y="163" font-size="24" font-weight="600" fill="#6e6e73" text-anchor="start">EVENING</text><text x="580" y="163" font-size="24" font-weight="600" fill="#6e6e73" text-anchor="start">BEDTIME</text><text x="40" y="288" font-size="26" font-weight="400" fill="#1d1d1f" text-anchor="start">Time outdoors</text>
<text x="40" y="324" font-size="26" font-weight="400" fill="#1d1d1f" text-anchor="start">and physical</text>
<text x="40" y="360" font-size="26" font-weight="400" fill="#1d1d1f" text-anchor="start">activity.</text><text x="304" y="288" font-size="26" font-weight="400" fill="#1d1d1f" text-anchor="start">Quiet wind-down;</text>
<text x="304" y="324" font-size="26" font-weight="400" fill="#1d1d1f" text-anchor="start">reduce bright</text>
<text x="304" y="360" font-size="26" font-weight="400" fill="#1d1d1f" text-anchor="start">artificial light.</text><text x="576" y="288" font-size="26" font-weight="400" fill="#1d1d1f" text-anchor="start">A quiet, cool,</text>
<text x="576" y="324" font-size="26" font-weight="400" fill="#1d1d1f" text-anchor="start">dark room.</text><path d="M872 232V472H20V222H70" fill="none" stroke="#6e6e73" stroke-width="3"/><rect x="187" y="430" width="586" height="88" rx="0" fill="#f5f5f7" stroke="#f5f5f7" stroke-width="2"/><text x="480" y="466" font-size="27" font-weight="600" fill="#054a6b" text-anchor="middle">Repeat consistent bed and wake times</text><text x="480" y="501" font-size="24" font-weight="400" fill="#1d1d1f" text-anchor="middle">Adjust the routine to your circumstances.</text><text x="40" y="579" font-size="24" font-weight="400" fill="#1d1d1f" text-anchor="start">Sequence is illustrative; spacing does not represent elapsed time.</text>
<path d="M 40 603 L 920 603" fill="none" stroke="#6e6e73" stroke-width="3"/>
<text x="40" y="637" font-size="22" font-weight="400" fill="#6e6e73" text-anchor="start">Conceptual diagram • not measured data</text>
</g>
</svg>
