CNN: There are a number of sleep-friendly habits that can help foster a healthy bedtime routine.
Set a schedule: Set up a bedtime ritual by taking a warm bath or shower, reading a book or listening to soothing music. Or you can try deep breathing, yoga, meditation or light stretches. You’re teaching your brain to wind down. And stick to it. Go to bed and get up at the same time each day, even on weekends or your days off, the CDC advises. The body likes routine.
Cut the lights: Secretion of the sleep hormone melatonin begins at dark. Research has found that the body will slow or stop melatonin production if exposed to light, so get rid of any light, even the blue light from your charging smartphone or laptop. If your room isn’t dark enough, consider using light-blocking shades or eye masks.
Mind your caffeine intake: Stop drinking caffeinated liquids at least six hours before your normal bedtime (some experts say nothing after 3 p.m.). And caffeine is in more than just coffee, so that applies to some teas and sodas, as well as chocolate.