Time: < 30 Minutes 

STEP 1: Determine what time you need to go to bed in order to get an adequate amount of rest to be most productive the following day (between 7–9 hours are recommended for most adults). An easy way to figure this out is to work backwards: need to be up at 6am? Go to bed no later than 10pm in order to get a full 8 hours of sleep.

STEP 2: Look at your schedule and see what may need to be moved or adjusted to be able to get to sleep by that time. This might mean eating dinner 30 minutes earlier or not watching that last episode of TV.

STEP 3: Let your friends/family know that you will be adjusting your schedule (if it’s a big adjustment), so they can be aware to not call/text too late.

STEP 4: Prepare your body for sleep. Turn off the TV and all PC/Mobile screens at least 30 minutes before you go to bed. Reading, enjoying a cup of hot herbal tea, taking a warm bath, or diffusing some lavender or cedarwood in your room can be a great nightly routine to adopt.

STEP 5: Recognize that it may take your body a few days to adjust to your new sleep schedule, so if you can’t go right to sleep, don’t assume it’s too early. Your body and mind will appreciate it, just be patient and dedicated to your new schedule.