That means your nightly Netflix binge is fine, but having your phone glued to your hands is not. Do your final round of social media checks, set your alarm, put your phone on your nightstand, and forget about it until the next morning. You'll survive, I promise!
Adopt a nightly routine that you actually enjoy
In addition to prying your phone out of your own stiff, resistant hands, Dr. Scott recommends adopting an hour-long wind-down routine to calm your mind and prepare yourself for bed. "That hour before bed is the end of your day, and you're setting the stage for sleep to come," she says.
It should be something enjoyable, like watching your favorite TV show, reading a book, listening to music, or taking a bath -- a routine that's relaxing. There's no specific behavior that's going to make sleep easier; the biggest factor is to make sure it's something you actually like doing. If sitting for an hour in the tub sounds awful, you'll just be in a bad mood when you get in bed, not more relaxed.
Stick to (roughly) the same bedtime every night
This goes hand-in-hand with setting up a routine. You should get in the habit of giving yourself a grown-up bedtime and hitting the sack at around the same time every night. This preps your body to get into a familiar routine and stick to a regular circadian rhythm. Dr. Scott says to generally stick to around the same time, within an hour, to both go to bed and also wake up in the morning to keep your sleep schedule regular.