If you want to sleep better, you’ll want to adopt the bedtime routine of a toddler. Data shows regular bedtimes help improve toddler sleep, and that it’s equally important for adults and should be consistent across weekdays as well as weekends. You should also take a hot bath before bedtime, as a comprehensive study published in 2019 found taking a hot bath or shower one or two hours before a planned bedtime significantly shortened the time it took to go to sleep. Next you should apply lotion, as massage therapy has been shown to improve sleep in children and in adults—and applying lotion and giving yourself a bit of a massage each night may act as a close approximation to getting a massage. Finally, wrap up your routine with a language-based activity like reading—as it’s been shown to relax both children and young adults.
Source-PopSci
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