How to Hack Your Bedtime Routine for a Better Night’s Sleep

Whenever my husband and I get sucked deep into a binge-worthy series, we consistently fall prey to “autoplay,” end up crawling into bed at 1 a.m. (sometimes 1:30), and feel lousy the next day.

The truth is, we could all use a strict bedtime routine, like we had when we were small. You wouldn’t give a 5-year-old a bag of Oreos, fruit punch, and SpongeBob SquarePants at bedtime.

Likewise, you shouldn’t consume a burrito, wine, and an episode of American Horror Story right before you sleep. Here are some other tips on how to channel a sleep mindset.

Finish dinner at least two hours before bedtime

A big meal tells your brain to wake up, not wind down, said sleep psychologist Michael Breus, PhD.

In addition, what you eat can greatly impact your sleep. High sugar and saturated fat intake can disrupt sleep.

And don’t even get the sleep experts started on alcohol. A nightcap will make you drowsy at first, but it ultimately wreaks havoc on the chemicals that regulate your circadian rhythm.

You can still enjoy happy hour, assuming it takes place several hours before bedtime. Just limit yourself to one drink per hour.

Disable autoplay on your streaming services

Here’s how to stop the madness for Netflix, Amazon Prime Video, and Hulu. After you take the time to do this, you’ll be more in control of your evening.

If the suspense is too much to bear, watch the next episode only until the tension is resolved, and then watch the rest the next day.

Keep screen-free activities on hand

Low-tech activities tend to be better than the TV or a tablet at winding us down.

Still, at the end of the day, I often end up reaching for the remote instead of a book or magazine because it’s right there by the couch.

So I’ve since been planting an irresistible read on the coffee table (most recently, The Midnight Library) and leaving the remote somewhere less handy (that is, anywhere that requires me to stand up).

You can try this trick with anything you like, such as puzzles, a sketchbook, or even Lego sets.

Take a few deep, slow breaths as you’re falling asleep

Your breathing is inextricably tied to your heart rate, and your heart rate influences how you feel.

When you slow your breath, you slow your heart rate and calm your mind. You should be able to feel a difference after five inhale-exhale cycles. For guidance, try a meditation app. Our picks, Headspace and Calm, have bedtime features; you can try them for free before you purchase.

This article was edited by Alejandra Matos.