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1. Decide on a Set Bedtime.
   As part of your natural sleep-wake cycle, your brain starts winding down for sleep a few hours before bedtime. You can use your bedtime routine to make that process more effective. First, decide on your bed- and wake-up times, and stick to them every day. Following a consistent sleep routine helps train your brain to naturally feel tired when it’s bedtime.

Next, schedule a time to begin your bedtime routine every night, anywhere between 30 minutes to 2 hours before bed. Set an alarm if you need to.

2. Leave the Electronics Alone.
   Despite what you may think, your favorite Netflix show does not help you relax, nor does scrolling on Instagram. Electronic devices, including computers, televisions, smartphones, and tablets, all emit strong blue light. When you use these devices, that blue light floods your brain, tricking it into thinking it’s daytime. As a result, your brain suppresses melatonin production7 and works to stay awake8.

Don’t play tricks on your brain. Say goodnight to your electronics at the beginning of your bedtime routine. If you can, avoid using electronics in the evening as much as possible. Be sure to turn on your phone’s red-light filter well before your bedtime routine even begins, so if you accidentally look at it, it won’t be as disruptive.

3. Have a Light Snack or Bedtime Tea.
   Heavy meals9 and drinking10 before bed can lead to indigestion, acid reflux11, and middle-of-the-night restroom trips that disrupt your sleep. However, going to bed hungry can also upset your stomach12 and make it hard to fall asleep.

   Find a healthy middle ground by calming your stomach with a light snack, like a piece of fruit or yogurt. Cherries, grapes, strawberries, nuts, and oats all have high melatonin content13. Non-caffeinated herbal teas, especially ones with chamomile14 or lavender15, are another nice way to calm the mind and induce sleep. Just make sure to use the restroom before bed!

   4. Take a Warm Bath.
      As part of your sleep-wake cycle, your body experiences various hormonal changes throughout the day. One of these is melatonin production, which begins in the evening to prepare you for sleep. At the same time, your core body temperature drops16.

   Scientists have found that mimicking that nighttime drop in body temperature via a warm bath17 can trigger a similarly sleepy reaction. Consider taking a warm bath about an hour before you go to sleep. Your body will heat up from the water, and cool down quickly as the water evaporates, creating a sensation that makes you feel tired and relaxed.

   help you fall asleep faster20 by masking other sounds. You can find playlists for different types of white noise on Spotify and smart home devices like Alexa.

   6. Stretch, Breathe, and Relax.
      Relaxation techniques like deep breathing exercises or progressive muscle relaxation (PMR) can allow you to let go of physical and mental tension21, by instead focusing on your body and mindfully relaxing. A daily yoga routine22 has been shown to improve sleep quality, and a few simple stretches or massage before bed can prevent cramping23.

   Some light yoga, stretching, and breathing exercises can go a long way toward relaxing you into sleep. See what works for you and add it to your bedtime routine.

   7. Practice Meditation.
      Like yoga, a regular meditation practice can improve your sleep quality. Mindfulness meditation24 teaches people to allow their thoughts and manage emotions, enabling sleep onset, rather than stressing about not falling asleep.

   You can practice mindfulness meditation by simply closing your eyes and allowing yourself to focus on your thoughts and feelings. Observe your thoughts, but don’t judge them. Deep breathing and visualization are other forms of meditation. You can find many guided meditation exercises for free on smartphone apps or YouTube.

   8. Read a Good Book.
      Reading is a common bedtime routine that begins in childhood25. Parents often read to their children as part of a bedtime routine.

   When incorporating reading into your bedtime routine as an adult, stay away from exciting genres like suspense and action. A book with a plot that’s drama-free, even boring, can be best.

   9. Write Down a To-Do List or Journal.
      Many people find it restorative to journal26, and doing so in the evening lets them sort out their thoughts and feelings before going to bed.

   If the idea of journaling overwhelms you, consider starting with a simple to-do list. One study found that taking 5 minutes before bed to jot down a quick to-do list27 of tasks that needed to be done in the following days significantly sped up sleep onset.

   10. Prep Your Bedroom.
       Dedicate part of your bedtime routine to transforming your bedroom into a sleep oasis. Make a ritual out of making things as cool, dark, and quiet as possible.

   Set the thermostat to somewhere between 60 to 71 Fahrenheit. Turn off any noisy electronics. Dim the lights and pull down your blackout curtains. Put things away and remove clutter. Enjoy your favorite scent with an aromatherapy diffuser.

   Now, for the final piece of your bedtime routine: getting into bed. Make this the very last thing you do, and once your head hits the pillow, don’t do anything else other than try to fall asleep. You want your brain to see your bed as a place of slumber, and that’s all.