• Start your bedtime routine at least one hour before bedtime.
• Stick to a consistent nightly bedtime routine.
• No “electronics” one hour before bedtime.
• Stop working one hour before bedtime “rule”.
• Leave your bedroom if you can’t fall asleep within 30 minutes “rule.”
• Daily stress levels override sleep routine and schedule.
• Constant need for entertainment and distractions can decrease sleep quality.
• In order to improve your overall quality of sleep each night, implement a one hour rule before your bedtime – no electronics or distractions. Choose to unplug from your work, friends, family and others and opt to find ways to relax and calm your body and mind. Some good activities include reading a book, meditating, enjoying a hobby or doing some yoga.
• Focusing on everyone else’s needs at the expense of your own needs.
• You are waiting for the perfect time to start your new sleep routine.
• start with one small change to your nightly bedtime routine.
• Start with one quick hack to get you moving forward and building inertia.

Please refer to the book for more details on this activity.