Creating
	
a	nightly	sleep	routine	places	cues	in	the	brain.	When	practiced
regularly,	the	cues	remind	us	that	it’s	time	to	start	unwinding.	The	key	is	to
follow	the	routine	consistently	so	you	become	accustomed	to	the	cues.
Eventually,	you	will	need	only	to	start	your	routine	to	feel	more	at	ease	and
even	sleepy.
Many	expect	to	go	from	alert	to	asleep	with	no	downshift	in	between.
There’s	a	middle	gear:	relaxation.	Here’s	an	example	of	a	good	nightly	routine
that	will	help	you	get	into	a	relaxed,	sleepy	state.	Work	to	develop	one	of	your
own	or	use	this	one.
One	hour	before	your	desired	bedtime	(ideally	the	same	time	each	night),
start	your	routine.
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Unplug	from	technology.	Dock	your	phone,	tablet,	or	computer	away	from
your	bedroom.
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Take	a	warm	bath	or	shower.
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Change	into	sleep	clothes.
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Drink	a	warm	decaffeinated	beverage,	such	as	chamomile	tea.
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Do	a	relaxation	exercise:	meditate	through	deep	breathing,	visualize
relaxing	imagery,	practice	progressive	muscle	relaxation.
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Lie	down	comfortably	and	read	fiction	or	something	light.
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