Think about what you want to include in your night routine, and then write it down. Make it as clear and simple as possible, so you’ll have the best chance of following it. 

• Step away from the screens. The blue light from electronics interferes with the production of melatonin, a hormone necessary for restful sleep.
• Read a book. Six minutes of reading can ease the tension of stress in the human body and calm your nerves.
• Reflect ...

Choose smaller, easier to complete goals that will give you a sense of achievement.

When you first start to implement your night routine, it would be foolish to rely 100% on your mind and willpower. Instead, use digital alarms to remind you of things like when to go to bed.

• Get rid of caffeine after 4:00 pm. Caffeine stays in your system for up to six hours.

• Stay hydrated. Dehydration can make you feel sluggish and tired when you want to be awake.

• Decide when the workday ends. Establish a cut off time for work-rela...

• Take care of hygiene rituals. Besides brushing your teeth and washing your face, take a warm bath, or hot shower, before bed.
• Practice bedtime yoga. Bedtime yoga activates your parasympathetic nervous system, which triggers relaxation.
• Go to sleep at the same...

A night routine is the things you do immediately prior to going to bed.