• 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 ...

• 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.

Three benefits of having a decent night routine:

• You’ll have a more restful and higher-quality sleep.
• You’ll be able to tackle the morning in a smoother and more productive way.

• 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...

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. 

Once you’ve followed your night routine long enough, you’ll no longer need to refer ...

• 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.