This timeline graphic from The Huffington Post suggests a daily routine for your patients to get into if they’re in search of better sleep.

A bedtime routine might sound like something that’s only necessary for the grade-school set, but following a nightly schedule can greatly improve the sleep of the biggest of kids adults, too.

Sleep experts recommend establishing a bedtime routine, both to calm and relax you as you get ready to sleep and so you aren’t inadvertently giving yourself jet lag.

But following a nightly routine doesn’t mean curling up with a good book and mug of warm milk. In some instances, it just means knowing when to cut yourself off from various daytime activities that can interfere with a good night’s rest. Here’s when to say when.