How A Leading Sleep Doctor Winds Down For Bed Every Night

As you will see from my nightly schedule, my sleep routine is very regimented. Discipline and consistency are two big factors for me, but there is a second part of sleep that is equally important: acceptance. 

I can do literally everything correctly, and I still may not get a great night's sleep based on factors beyond my control. As an example, when my daughter has something that's upsetting her, I simply don't sleep well. Maybe that's just a parent thing—but there is usually something like that for everyone.

For me, having a general understanding that every night is not going to be perfect will lower any anxiety or pressure I put on myself (which of course would have prevented me from sleeping anyway!). So I follow my disciplined routine, and when or if it doesn't work, I accept it and move on.

6:15 a.m.: Wake up without an alarm, to the sunrise. Then, I take 10 deep breaths, drink 20 oz. of water, give my dogs their meds, and take them outside. While outside, I face the sun to get 5 to 10 minutes of direct sunlight while the dogs do their thing. If it's warm, take off my shoes and feel the earth.

6:45 a.m.: Back inside to feed my dogs

7:15 a.m.: I do a morning meditation for 10 minutes, and I might add the 5 Tibetan Rites. Then I walk dogs. When I come back, I'll play with them for a few minutes.

7:30 a.m.: I dress for the gym and leave the house for my workout.

10 a.m.: I'll take a 20-minute sauna and go about my day.

7 p.m.: If I'm home, this is when I try to finish dinner. Then, I'll watch TV or read until 10:30 or 11:30.

11:30 p.m.: Review my calendar for the next day

11:40 p.m.: Get ready for bed and say what I'm grateful for in my head.