Try a steadier rhythm
Aim for similar sleep and wake times from day to day. Make the bedroom calm, dark, and comfortably cool. CDC also recommends switching off electronic devices at least 30 minutes before bed.
Make tonight practical
Choose one part of your wind-down to simplify. Put tomorrow’s essentials in one place, set an evening reminder to stop scrolling, or choose a quiet activity for the end of the day. Pick what fits your household.
Know when to ask for help
If you regularly struggle to fall asleep, keep waking up, or remain tired despite enough time in bed, talk with your healthcare provider. A routine cannot address every cause of poor sleep.