Reconsider that afternoon coffee.

Your bedtime routine should start long before your actual bedtime. Begin by looking at your caffeine intake and ensuring you avoid coffee at least six to eight hours before you plan on going to sleep, given that caffeine can take that long to clear the body, she says. (If you typically have an afternoon latté as a pick-me-up, it could be responsible for why you’re still feeling wired hours later.)

Dim the lights starting a couple hours before your bedtime

Darkening your space (including your bedroom) well before you’re even planning to sleep “can help optimize the release of melatonin, the hormone that helps you fall and stay asleep. In other words? The dim space will signal to your brain that it’s nearly time for bed, and your body will start acting accordingly.

So, whether you’re reading a book or chatting with your partner in the evening, ditch any bright overhead lighting, and make a lamp your new best friend.

Optimize your bedroom environment for sleep

Ensure your bedroom is dark, cool, and quiet to provide the ideal conditions to help you drift off—and stay that way once you do. “This will help prevent sleep fragmentation and optimize time spent in restorative sleep.

Use morning light to regulate your circadian rhythm

When you wake up in the morning, get as much sunlight as early as possible in order to set yourself up for success once it’s time to return to your bed later that night.