A 60-minute wind-down routine before bed, including minimizing light, turning off screens, and engaging in calming activities, is recommended.

“Final meal 4 hours before bed. Screens off 60 min before bed. A 60 min wind down routine. Walk, meditate, journal, bath, talk to a friend. Final caffeine around noon. Avoid blue lights in the evening. Use red and amber lights. Sunlight in eyes when waking.”

“Create a 60-Minute Wind-Down Routine ✅ screens off 60 min before bed ✅ calm: read, music, walk, bathe, breathe, meditate ✅ softly bring your focus back to sleep prep ✅ minimize light, red light ideal ✅ in bed within 30 min of bedtime”

“One is you are a professional sleeper. Number two is your final meal of the day is at least 2 hours before bedtime. Number three is be consistent. If your bedtime is 10:30, be in bed at 10:30. Four is screens are off, so blue light is gone. Five is be mindful of stimulants. If you consume caffeine or other stimulants, push it towards the earlier parts of the day.”

“Finish your last meal at least 4 hours before bed. Give your body time to digest. Slow down and enter repair mode. Lower the lights. Eliminate blue light. Shut off screens. Remove stimulation. Prepare your mind for sleep. Read. Walk. Breathe. Stretch. Meditate.”

“avoid blue light go to sleep at the same time get up at the same time get sunlight in the eyes in the morning get grounding get grounding throughout the day consider a grounding mat turn off your Wi-Fi at night eat good food don't eat it too close to sleeping avoid caffeine avoid alcohol avoid marijuana avoid blue light avoid Avid stimulating conversations avoid um television avoid Instagram at late at night do all those things first before you even think about anything else to improve your sleep”