Many people lead busy lives. But if you are running from the moment you wake up until the moment you collapse into bed at night, it can be difficult to fall asleep and stay asleep. Creating a calm-down routine before bed is necessary to ease your body from full alert to dozing off.

Decompress the Stress

First, you need to help your mind let go of stress—especially if you’re worried about something or thinking through everything you need to get done tomorrow. Try keeping a notepad on your nightstand. You can create a quick to-do list for tomorrow. This allows your mind to relax and let go—because your brain knows you can review that list in the morning.

This is also a good time to power down your electronics. This is important for several reasons, but a couple of important ones include limiting your exposure to blue light (which keeps you wide awake) and silencing notifications (which keep you distracted and keyed up).

Get Present

Next, a little mindfulness goes a long way. Try meditating and stretching for a few minutes to help you feel more present. As you become more connected to your surroundings, consider darkening your room and turning the temperature down. The ideal room temperature for sleep is between 60 and 67 degrees Fahrenheit.

Encourage Slumber

Finally, sip on some chamomile tea, which is known to help induce sleep. Then settle back with a magazine or book—just make sure the subject matter isn’t too engaging. Ideally, you should be able to set it down at any moment when you feel drowsiness taking over.

Getting sufficient sleep for your needs is essential. When you’re well-rested, you can tackle life head-on with confidence, focus, and energy. Investing time in a wind-down routine sets you up for a better night’s sleep and a more cheerful morning, as well.