A bedtime routine works best when it fits the life you lead. The US Centers for Disease Control and Prevention says both sufficient sleep and good sleep quality matter.
Protect a realistic sleep window
CDC recommends seven or more hours of sleep for adults aged 18 to 60; recommendations differ for other age groups. Its sleep guidance includes consistent bed and wake times, a quiet and cool bedroom, and switching off electronic devices at least 30 minutes before bed.
CDC also advises avoiding caffeine in the afternoon or evening, and large meals and alcohol before bedtime.
Reduce the evening decisions
Try writing a short closing routine: prepare tomorrow’s essentials, put the phone aside, and choose a quiet activity. Keep the sequence brief enough to use on an ordinary work night.
If the routine is difficult to maintain, adjust one part at a time. A complicated checklist can become another task competing for your evening.
Persistent trouble sleeping or continuing tiredness deserves a conversation with a healthcare professional rather than endless changes to your routine.
Source: CDC: About Sleep. General health education.
