You hear a lot about morning routines, but nighttime routines are every bit as important. Your parents probably had a bedtime routine for you, and if you have kids you probably have bedtime routines for them. But we need bedtime routines as adults, too. I follow a specific nighttime routine, and it helps me get to sleep faster, and wake up better-rested. Wind down, and don’t try to force sleep My nighttime routine follows two overarching principles: Wind down Don’t try to force sleep 1. Wind down: Before I started my nighttime routine, I didn’t think about what I was doing before bed. I just went to bed when I was tired. I was treating all hours of the day as equal – following time management instead of mind management. Once I started my nighttime routine, I realized “going to bed” starts well before you’re tired. It’s like the difference between crashing a plane and a smooth landing. 2. Don’t try to force sleep: I recently did a sleep study at a lab, and started doing my nighttime routine. But the study was supposed to start before my usual bedtime, and the nurses at the lab wouldn’t let me follow my routine. I didn’t sleep the whole night and the study was a waste. The problem for me was trying to force sleep. I had insomnia as a kid and trying to get to sleep always made me more anxious and less able to sleep. So now I’m careful not to force sleep. Two phases: wind-down and sleep-time In the spirit of not trying to force sleep, my nighttime routine follows two phases: wind-down and sleep-time. Wind-down phase: During the wind-down phase, I want to signal to my body that it can get ready for sleep. Again, I’m not trying to force sleep, just giving my body permission to get sleepy. I’ll get more into how I do that in a bit. Sleep-time phase: In the sleep-time phase, I’m again careful to not force sleep. But I have specific steps I follow that help me transition from the wind-down phase to actually getting to sleep. Five rules for my nighttime routine Your parents probably had bedtime rules for you. In your bedtime routine as an adult, you need rules for yourself. Here are five rules I follow: No social media after 9 p.m. No bright screens after 10 p.m. Blue-blocking glasses after 10 p.m. Reading only after 10 p.m. In bed by midnight. Here’s some more detail about each of those: 1. No social media after 9 p.m. I have a theory that associating with anyone you’re not close to before bedtime disrupts your sleep quality. The only proof I have of this is I’ve experienced it myself. Though it would make sense from an evolutionary perspective: You and the tribe might find it hard to sleep if strangers from another tribe were lurking around your campfire. I don’t want to think about a news story in the world at-large, witness a petty argument amongst strangers, or read a hostile Twitter reply too close to bedtime. I sense that it sets my brain on alarm, making it hard to sleep. Twitter is my social media of choice, and it’s valuable enough to outweigh the above negatives, generally, but not after 9 p.m. When I say no social media, that doesn’t mean that I won’t chat with a close friend on WhatsApp or Messenger. I would guess associating with people you’re close to before bedtime makes it easier to get to sleep, if anything. I often make a FaceTime call to my father after 9 p.m., but no Twitter. 2. No bright screens after 10 p.m. By now it’s well-established that blue light exposure late at night disrupts sleep and is even associated with higher cancer risk. Yes, our devices have nighttime modes that reduce this light, but I don’t trust that to eliminate blue light completely. So I avoid bright screens, wholesale, after 10 p.m. I stow my phone and tablet in a charging station in my living room, and ignore them until the next morning. This also makes it easier to follow my rule of no social media. The brightest thing I look at after 10 p.m. is my Kindle. It’s not great to be on an electronic device, but I set it in dark mode, so it