Create a relaxing bedtime routine — and stick with it

You can unwind and get ready for bed by following a relaxing bedtime routine. Additionally, by following the same routine every night, your body will learn that it is time for bed. You might find it easier to fall asleep each night. About 30 to 60 minutes before bedtime is the ideal time to start your routine. Your routine can include anything that helps you unwind unless it involves blue light-emitting equipment. In addition, avoid anything stressful or overly stimulating, like emotional conversations or working.

Here are some suggestions:

• Take a warm shower or bath. The water is soothing, and the subsequent drop in body temperature as you cool down may also make you feel sleepy.
• To relieve the tension in your muscles, try some simple stretches.
  Spend a few minutes in meditation to help your body and mind relax.
• While concentrating on your breathing, try listening to some calming music.
• Spend some time reading a book, but avoid using any electronic reading equipment.