The wind-down routine is a time of transition between daytime activities and bedtime. It includes quiet and relaxing activities, which involve little physical and mental activation.
Choose some quiet and relaxing activities to do at night before going to sleep. They should be activities that you like and enjoy. Think about what you want to do at the end of a busy day.
Some suggestions are:
You should also avoid caffeine and sugary drinks at least 3 hours before sleeping. Make sure your room has a cool temperature and is dark enough for sleep.
At night before going to bed