I'm An M.D.: This Is My Nightly Routine For Deep Sleep & Better Brain Function

I've had a tough relationship with sleep for many years. Growing up, I tried all manner of strategies for better sleep, including pharmaceuticals. Over time, I realized that stress was the biggest driver of my poor sleep. Finding better ways to manage and mitigate psychological sleep has been the biggest contributor to my current usual sleep quality, which tends to be pretty good.

2 p.m.: Stop drinking caffeine for the day. (Yes, my sleep routine begins this early!)

5:30 to 6:30 p.m.: Finish eating and stop taking in calories. I find I sleep much better when I stop eating several hours before bed. This includes, ideally, all alcoholic beverages as well (but not sparkling water!).

Sunset: I change all computers/mobile devices to night mode so they emit less blue light.

7:15 p.m.: Take our pup for a walk around the neighborhood

7:30 to 8:30 p.m.: Watch something on TV or sometimes play games (Rivals for Catan is a favorite two-player card game!). I'll also lower the temperature on AC (if it's summertime) to ~67 degrees.

9 to 9:30 p.m.: Take a shower.

9:30 to 9:45 p.m.: Brush teeth, floss teeth, take out contact lenses, and switch to glasses.

9:45 p.m.: Let our pup outside one last time.

9:45 to 10 p.m.: Sometimes I'll read; sometimes I'll have a quick conversation or check-in about the next day with my partner.

10 p.m.: Turn on the sound machine (we like this one from Marpac), close all the blinds, and kill all the lights (darker is better!).