If you do decide to catch up on your favorite show, don’t do it on your computer or tablet.  Even just a few seconds of exposure from a blue light-emitting device an hour before bed can disrupt the melatonin rhythm, a rhythm that is so critical to helping us fall asleep, stay asleep and wake up feeling refreshed.

Don’t wind down with your gadgets

The brain is preparing for sleep about two hours before our actual bedtime. That waking system has to slowly come down to allow the sleep system to take over.
 Set an alarm an hour to two prior to your expected bedtime to remind you to wind down from the day. Do something you truly enjoy and find relaxing.

Decompress from your day

Get enough sleep and keep your sleep cycle regular, even over the weekends. Sleeping in to compensate for late Friday or Saturday nights—or sleep-deprived workweeks—is a major cause of insomnia and sleep trouble.
 
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Go to bed at the same time 

The more time you spend in bed before you sleep, the more your body gets used to being awake in bed.Spend any time winding down before bed in a “daytime” space like the living room, then heading to bed about 20 minutes before you want to be asleep.

Wait until it’s time to sleep

A nighttime drop in core body temperature increases one’s chances of both falling asleep and enjoying the coveted deep layers of sleep.
 One of the best ways to trigger a drop in your body temperature is to raise it two to three hours earlier by taking a warm bath.

Take a warm bath 

In our perpetually dieting world, it’s not uncommon to lie in bed hungry, but not wanting to eat in an effort to save calories. However, hunger is stimulating and fragments sleep.Eating a light carbohydrate or protein snack prior to bedtime will stave off hunger without causing you to crash and awaken later in the night.

Eat a light, pre-bedtime snack

Here are six tips to creating a bedtime routine that will have you waking up feeling better.

Don’t wind down with your gadgets

6 Tips to Build a Better Bedtime Routine

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How to Build a Better Bedtime Routine for Adults | Sleep Foundation

How to Sleep Better

Cultivate the Perfect Evening Routine to Avoid Insomnia and Fall Asleep Easier