This Clinical Psychologist Used To Struggle To Sleep — Until Finding This Routine

I used to not be a great sleeper. In college, I had all of the worst sleep habits and had a really hard time getting up in time for classes and staying awake during classes. But then I started volunteering in a sleep research lab, and I learned about sleep hygiene and the basics of behavioral sleep medicine, and it got better.

Over the years, I have learned that sleep is my ally and a great strategy for maintaining optimal effectiveness and efficiency during the day.

9:30 p.m: Before starting my wind-down routine, I'm probably on the couch on my laptop working. I usually have the TV on in the background.

10 p.m.: About an hour before I plan on going to bed, I switch my computer activities to something more boring (like clearing out junk email) or reading on my phone. About a half-hour before bed, I put down any devices.

If I feel like I can't put down my phone, I will switch to a time-restricted mobile game, like a sudoku puzzle. I know it will take me four to seven minutes to complete one, and that tells me when to put down my phone.

10:40 p.m.: Then I will relax a bit more, think about my next day, make any lists I need to make, and then start getting ready for bed.

10:50 p.m.: I take the dog out one last time, make sure the kitchen is clear for the morning, then head into the bathroom to brush my teeth and do all the rest of the pre-bed stuff.