If you’re having an emotionally fraught or tense conversation with someone, try to end it an hour before bed. This gives you time to gain perspective, unwind and assume a more relaxed state.1
It’s not just kids that need a bedtime routine. Adults can benefit as well. Having a series of steps to get ready for bed teaches your brain to grow accustomed to the process and prepares it for rest.2
“Comfortable” is subjective, but having a mattress that you find cozy is key to sleeping well. People who find their mattress comfortable have deeper sleep and more sleep efficiency than people who sleep on something they’re not satisfied with.3
Experiencing pleasant nature sounds helps people recover from stress faster.4 Have a video or playlist set to go for bedtime so you don’t have to fiddle with your phone pre-bed. Search nature sounds to get the kind of auditory assistance that will let you drift off into relaxation.