Build Your Own Sleep Routine: The 30 Minutes Before Bed

Design your own routine for the thirty minutes before bed in three stages: five minutes to set up the environment — lights, screens and temperature; ten minutes of the same anchor activity every night; and fifteen minutes of a sleep technique chosen for that night's body and mind — muscle relaxation, body scan, moonlight visualization or a countdown. Then close your eyes and walk through tonight's routine once from start to finish.