What is the last thing one should do before sleeping?

1- Make a schedule and stick to it.
Setting a regular sleep schedule and sticking to it, even on weekends and holidays, is the best first step to improving your sleep quality. Try not to go against your natural rhythm for the best outcomes. Not everyone should sleep early. Each body is different. If at all possible, follow your body’s choices.

2- Examine your pre-bedtime eating habits
Since your body cannot digest and sleep simultaneously, try to eat your heavy supper early in the evening or stick to lighter foods if you’ll be eating later. Do you get hungry around bedtime? “Several meals improve sleep by aiding in the optimal production of melatonin. Turkey and warm milk both have tryptophan, the precursor to melatonin.
Honey has orexin, which makes you less alert. Marmite, almonds, chamomile, and oatcakes are also good. Bananas have a lot of serotonin and magnesium, which can help you feel better “Sammy Margo, the author of the Good Sleep Guide, told the Telegraph in the UK that the best way to have a good sleep is to read.

3- Turn off all of your electronic devices.
Because the blue light from your computer and other electronic devices can keep you awake, you should turn them off at least an hour before you want to go to bed (this will also help you empty your mind of worries from the day). Alternatively, F.lux is a good option. According to Dr. Michael Terman, co-author of Reset Your Inner Clock, it’s a free app that “makes your computer screen color match the current time of day, helping your body detect that bedtime is approaching closer.”

4- Set the mood
Since your body prefers a cold, dark, and quiet resting environment, try to keep noise and light out of your room (and hey, you can save some money turning down the thermostat too). If your home is boisterous at night, “Make use of a fan, an air conditioner, or a white noise machine or app.
Earplugs are another option. “Web MD recommends A comfortable bed is also necessary. That might mean spending more money on a better mattress or pillow. And, sorry to your four-legged companions. If you want to have the best sleep experience possible, they’ll need to find their spots to sleep away from your bed.

5- Do some stretching
You should pay attention to this if you spend a lot of time hunched over a computer or in other positions that make you feel tense. Here’s a fast in-bed yoga routine from Health: “Lie down on your back with your feet together and your knees bent pointing to the floor.
Position your arms at your sides, palms up, shoulders back, and chest open. Inhale while counting to four, then exhale while counting backward to one. Continue for another 10 minutes, or until you feel completely relaxed.” The Shape also has a complete set of poses that you can try.

6- Relax and don’t worry
Keep a regular sleeping routine, but don’t be a slave to it or worry if you don’t fall asleep at precisely the appropriate hour. If you can’t fall asleep in 15 or 20 minutes, get out of bed and continue with your favourite pre-bed activities. Don’t worry about the time.
“When you’re attempting to fall asleep or waking up in the middle of the night, staring at a clock in your bedroom can make it more difficult to sleep. Turn the face of your bed clock away from you, “Harvard’s sleep site recommends it. You could always purchase this clock if you want a more advanced option.