Q&A for How to Have a Good Bedtime Routine

Too much light at night signals to your brain that it needs to stay awake. Dim or turn off the lights in your apartment or house as you near your bedtime.

Even 10-15 minutes of yoga each night will make a big difference in how you sleep. Try replacing some of the time you would normally spend scrolling on your phone at night.

It depends on the person. If you're someone who tends to have trouble sleeping, it can take up to two weeks to adjust to a new schedule. Heavy sleepers that don't have as much trouble can take as little as four days to adjust.

We are evolved cave-people, and as such, we need a cool, dark, cozy environment. Set the thermostat to the mid 60’s, and get black out shades. Ideally, it's best to avoid LED lights in the bedroom. Old-fashioned incandescent light is preferred. Weighted blankets can also help create a snuggly feeling, but make sure they're not too hot. Chamomile tea is also a great addition to a healthy bed-time ritual.

The more you force it, the harder it is to fall asleep. Many of my patients have benefitted from making the decision to just “rest and meditate” rather than forcing sleep. When you stop trying so hard, it happens. If it's been longer than 20 minutes and you still can't sleep, get out of bed and do something relaxing, like reading a book in a dimly lit room.