more quiet time.
Night 4
Pay attention to how you feel during the hour before bed.
Night 5
Keep your bedtime and wake-up time consistent.
Night 6
Look at whether you are falling asleep more easily or waking less often.
Night 7
Compare your sleep with the first night and decide whether the routine seems helpful.
This does not mean seven days will cure a sleep disorder. It simply gives you a short period during which you can evaluate a new habit.
Do not forget the rest of your sleep routine
A bedtime drink should not be treated as a replacement for healthy sleep habits.
In fact, the surrounding habits may be more important.
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Try going to bed and waking up at approximately the same time each day. Keep your bedroom comfortable, dark, and quiet. Avoid caffeine later in the day
