| DAY 9 OF 12 Relax Your Presleep Routine Now that you have a sleep schedule and an hour of screen-free time, it's time to create a new presleep routine. Not only can a relaxing bedtime routine help you get better rest, but mixing things up can interrupt a behavioral tendency called hedonic adaptation, which is our tendency to get bored with things over time (1). Keeping boredom at bay by adding some novelty to our lives can help us stick to a new habit. Start by choosing a couple of new pleasurable activities. Reading, taking a hot bath or shower, and getting intimate are all great ways to wind down before it's time for sleep. In addition, meditating, listening to music, and writing in your journal are also wonderful ways to induce calm. Relaxing activities calm the mind and body, which can make it easier for you to fall asleep. For today's challenge: Plan a new presleep routine and try it out tonight. Psychologists have found that we're more likely to meet our goals when they're measurable and reasonable, so don't overwhelm yourself by trying to cram a bunch of things in this hour (2). Throughout the week, mix up how you spend your wind-down hour. Whatever you choose, make sure it's something that fits with your evening schedule, and write in your journal if you noticed a difference. Now that you know how to wind down, we'll be back tomorrow to talk about how to get moving. The Healthline Team | 
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