You should be going to bed, but there is just so many more interesting things to do at night. So what can we do about this problem.  Well one simple solution is to create a night routine. A night routine is just like a morning routine. But in reverse, instead of helping you wake up and get ready for the day, it helps you to smoothly end your day and also make sure that you get to bed in time to get enough sleep. But there is another benefit of having a good night routine. In addition to help you wind down today, it also helps you prepare for the next day as well. So just like we did with my one hour morning routine video, today we are constructing a one hour nighttime routine. And with this routine, we’ve got three different goals in mind.  No.1 wind down the day so you feel relaxed when it’s time to go to bed. No.2 actually get yourself in bed on time so you are getting enough sleep. And no.3, do a few things to help you prepare for the next day. And to achieve all of goals, we first have to go through a couple of preparatory steps. No.1 you need to figure out what time you should go to bed. Everyone has a specific and unique amount of time where they are getting the optimal amount of sleep. We are all unique in that way. But according to the national sleep foundation, there are some generally recommended time for each age group. So if you have a specific wake up time in mind, you can use the information on this charts to figure out when, in general, you should be heading to bed. Beyond that, it’s also worth knowing a little bit about the sleep cycle. When we sleep, we go through a cycle of stages. A couple of light stages at first, and then moving into a stage of deep sleep, finally moving into that REM stage where you dream and you also consolidate memories. And the main thing you wanna know about this sleep cycle now is that on average, it takes about 90 minutes to complete. And ideally you want to be waking up near the end of the those cycles. If you have an alarm that forces you awake during one of the deep stages, then you are not gonna have a good time. Anyway armed with this knowledge, you can now start to hone in on an ideal bedtime for yourself. And once you know that, it is the time for the other preparatory step which is to creat a wind down alarm, or a “start winding down ya doofus”alarm. And personally I think i am gonna use that name for my own wind down alarm. So you wanna set this for about an hour before your bedtime. And when it goes off, give yourself about 10 minutes to to wind up it was that you are doing. And this point, it is also a good time to be down with screens for the night.