Time: < 30 Minutes 

STEP 1: If you tend to end each night on social media, YouTube, politics, the news, or a dramatic/scary movie, set an alarm for when you need to turn off your screens. Enlist your family members to help if you have trouble doing so.

STEP 2: Practice changing up your evenings and end your night with stretching or yoga, prayer or meditation, not having a meal within 3 hours of sleep, and turning off or blocking glowing lights from your phone, alarm clock, salt lamps, etc. Consider changing the light bulbs in your bedroom to a soft, golden color or something dim. Set your phone and computer to switch to “night-mode” after the sun sets until the sun rises—these small changes will help your brain and body be less stimulated by the brightness of the screens at night.

STEP 3: Thank yourself for taking time to clear your mind of “noise” before you go to bed. The “noise” can disrupt your sleep, cause negative or violent dreams and decrease your restful time to recharge.

STEP 4: Even the dim glow of the red or blue digital light on your clock emits enough light to keep you up. It’s best to have a pitch-dark room without light entering the room from outside or inside.

STEP 5: Quieting the mind can be a challenge. However, preparing yourself for the next day’s tasks and challenges by shutting off all technology before bed, and prioritizing restful sleep will help you be at the top of your game.