• 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...

• 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 ...

• 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...

• Avoid alcohol. Alcohol may make you drowsy, but the sleep you get won’t be restful. Stop consuming it at least two hours before bed.

• Have a healthy dinner. 

  When you need a snack closer to bedtime, reach for something light and healthy.

• Take t...

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.

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