STEP 1
Decide what time what time you’d like to wake up and how many hours you need to feel well-rested. If you need to wake up by 6 am and need 8 hours of sleep, you’ll want to be asleep by 10 pm.
STEP 2
Add 30 minutes to the time before you’d like to be asleep. From the previous example, you should be completing your routine and getting into bed around 9:30 pm.
STEP 3
Set an alarm to wake up every day at that same time, if you can.
STEP 4
Now that you know your schedule, set your habit for winding down. Start 60-90 minutes before you want to be asleep. So by 8-8:30 pm you should be winding down.
HOT TIP
Play around with the timing - your exact routine might not be the same as someone else's!
STEP 5
Define your routine. What are you going to be doing in that time? Reading, writing, drinking tea, light stretching are all good options.
HOT TIP
Keep your phone in another room and make your bedtime routine screen-free.
STEP 6
Repeat your routine every night for a minimum of four weeks until it's a habit.
You can train yourself into a sleep routine. And better sleep is only a routine away.