Be honest:

Do you hurtle toward bedtime like an Acela train racing from the Big Apple to DC? If so, this crash and burn bedtime routine can really derail you from a good night's sleep.  In contrast, a relaxing ritual eases you toward sleep and helps you get better sleep overall.

Here's how you can get a better night's sleep just by slowing down.

Routines: Part of Healthy Living
Our bodies and minds like routines. These predictable rituals - from brushing our teeth twice a day, to eating meals at regular times, to celebrating important events on particular dates - not only keep us healthy, they also provide emotional and psychological stability.

Most of us engage in healthy morning routines that help us get ready for an active day. Yet when it comes to bedtime, we tend to have either very little routine, or habits that keep us running hard almost until the instant we go to bed. No wonder so many of us have trouble falling asleep!

Sleep experts agree that what you do in the last hour or two before your bedtime could make or break a good night's sleep. Establishing a bedtime routine is the first step.

What Not to Do
Activities that can cause stress in any of its forms--anxiety, tension, excitement--tend to make it more difficult to fall asleep and stay asleep. Typical examples include working on a computer, playing competitive games, having emotional conversations, and paying bills near bed time. Remember, stress is a major sleep stealer. Eliminating that late work or agitating activities can help get rid of the root cause.

Routines Help You Prepare for Bed
A bedtime ritual can be anything you want it to be as long as you do it each night. You'll sleep and feel better and be a better person for your loved ones when you waken. Pamper yourself and remember- relaxation is the key.

A good bedtime routine is different for everybody. Some people read, some do crosswords or sudoku, some listen to quiet music. An appealing ritual for many might include laying clothes out for the next day, taking a warm bath or shower, brushing teeth, listening to soft music and/or reading, followed by lights out. Any quiet activities that you enjoy are fine to try as part of your bedtime routine.

Create Your own Power Down Hour™
Begin your ritual 60 minutes before your bedtime, and don't rush through it. The idea is to let your body and mind wind down. Consider establishing your own Power Down Hour - 20 minutes to finish up any must-do, 20 minutes to wash up and get ready for bed, and finally, 20 minutes to get into bed, relax, put on your Zeo Headband and slip into sleep.

Consistency is Key

Once you find a routine that works for you, stick to it. Your body and mind will thank you with better overall sleep.