Build an evening routine you'll actually stick to

Members who follow a wind-down routine for eight weeks sleep an average of 38 minutes more each night. The secret isn't the specific habits; it's doing them at the same time, in the same order.

Pick three calming habits

A warm shower, a short stretch and a few pages of a paper book are a classic combination. Keep each one short.

Put your phone to bed first

Charge it outside the bedroom. If you use it as an alarm, a cheap alarm clock is the best sleep investment you'll make.

A routine is a signal. Your body learns that these steps mean sleep is coming.

Protect the wake-up time

Getting up at the same time every day, weekends included, does more for sleep quality than any bedtime trick.