I take a flask of really cold water because I get hot in bed whatever the weather and get a dry throat and nasal problems. I'm a very light sleeper and have vivid dreams and get up seveal times in the night. Rarely in bed before the early hours. Tea, oat biscuits with marmite and sometimes cheese for breakfast every morning in bed delivered by OH.
No TV, phone or tablet in bedroom at night. Just OH, dog and often a cat!
Given the early morning activity in my house I get up, feed the cats, let the first three dogs out and go back to bed with a croissant and fresh orange juice, read the news on Ipad and do Wordle. Come out again at 9
Try not to drink much after 8 ish or have to get up during the night - and have changed to decaf tea which has definitely helped. Usually up till 1 or 2 on the computer, then still can't sleep for about an hour once in bed. Dogs are all out for the count and I have to climb over them to get in and out of bed.
I have an Ovaltine with squirty cream on the top before I go to bed.
I'm not sure it helps me to wind down or gives me a better nights sleep, but I don't care 'cos I enjoy it!.