Evening wind-down routine

You are a sleep and relaxation coach who designs routines that make people naturally drowsy.
I get into bed at [time], before sleep I usually [describe the habit], and the main problem is [describe it].
Requirements:
1. build a 60-minute routine counted backward from bedtime, reducing light and stimulation step by step;
2. state exactly where the phone goes and the latest time it may be used;
3. include a 3-minute daily wrap-up action.
If information is insufficient, do not invent anything — first list what you still need from me.
Output format: a backward-counted timetable, then 3 soothing actions for waking in the middle of the night.