Heal
Myself

Make a routine

We are wired for routine.

When we do things consistently, those actions begin to “cue” certain reactions almost automatically. Making a cup of tea just before going to sleep, for instance, will cue your body that it’s time for bed once you’ve done it consistently.

Here are some ideas for bedtime cues. Choose the ones you’d like to try and build them into your own bedtime routine.

Make a routine

Choose a consistent time to go to bed and set a “bedtime alarm” so you’ll know it’s time to start your routine.

Make a routine

Make a cup of herbal tea. Bonus: sip it without being distracted by your phone or TV.

Make a routine

Put on a relaxing song and close your eyes or dim the lights (just try not to look at a screen).

Make a routine

Take a warm shower or bath.

Make a routine

Do a few simple stretches – roll your head from side to side; tuck one knee and then the other up to your chest; roll your feet in circles.