10 things to include as part of your night time routine for better rest
If you have to use your computer or smartphone, you can enable gray settings or use an app like fl.ux to remove the blue light.
1. No blue light
Don't play bullet chess. Don't read exciting suspense novels. Don't do anything strenuous.
2. Nothing intense
Since it takes time to fall asleep, it makes sense to get into bed earlier.
3. Get into bed early
Not only can you get some reading in, but you also put away your device. Light poetry or some fiction can be great reads before bedtime (but nothing too exciting)
4. Read something light
Your body prefers a slightly cool bedroom. If it's too hot then you won't fall asleep as quickly. A cold shower helps you to get into that temperature.
5. A cold shower
Close the curtains, turn off the lights. If you have to have the lights on, I prefer dimmed lighting (for books).
6. Block out all light
Neil Pasricha says he has a red headlamp that he uses to read at night so that he doesn't disturb his wife.
Tim Ferriss recommends tea with california poppy seed extract. There's a variety of night time teas at the supermarket - find one that helps you get to bed (chamomile, or anything herbal without caffeine). And don't drink it too close to your bedtime.
7. Make yourself a calming tea
Robin Sharma recommends no screens 3 hours before bed time. It's a long time but again, it's to avoid the blue light.
8. No screens
One thing I like to do is do some light chores at night. Sometimes that's laundry. Other times it's dishes. Just make sure it's not strenuous. Bonus, you get a little cleaner place in the morning.
9. Light chores
Sometimes, you may feel anxious for the next day. Write it all down (your to do list and your anxieties). Get it out on paper and out of your head. Then once it's on paper, forget about them.