Routines are important. It is said that “The secret of your future is hidden in your daily routines.” Routines allow us to be more efficient, make better use of our time and get the important things done. They allow us to do what needs to be done so that we are continually performing at our best.

Following are ten things that healthy people do before going to bed.

1. They Unpack the day

During the course of your day, you are extremely likely to encounter various stresses and issues that are difficult to shake off, deal with at the moment, or leave at the office.

Healthy people don’t let those issues keep them from a good night’s rest so before the turn in for the night they unpack their day. Journaling and meditating are two great ways to unpack your day.

2. They Hydrate

Ideally, you should drink water throughout the day. However, if for some reason you find yourself thirsty before going to bed or you had some alcohol shortly before bed, you should drink warm water before calling it a night.

Drinking warm water before you sleep increases blood circulation which can help remove toxins from the body while you sleep. It also improves digestion and keeps you hydrated through the night.

3. They Stretch

“Flexibility work, if done properly, has a calming effect,” says Nikos Apostolopoulos, the director of the Microstretching Clinic in Vancouver.

That calming effect created by stretching helps you fall asleep faster and also helps you sleep deeper and longer. It also lowers your stress levels and helps muscles’ strength and flexibility.

4. They Snack Smarter

Healthy people are not above snacking before they go to bed. The difference though is that they make sure that their snack choices contain tryptophan. Tryptophan produces serotonin, which helps promote sleep. it can be found in foods like turkey, soy beans, and pumpkin seeds.

Cherries are also a great snack as they are a natural source of melatonin which is a hormone produced by the that’s often recommended as a sleep aid.

Once you fall asleep you want to stay asleep. Foods rich in magnesium like avocado have been shown to help with that.

5. They choose “Pink” noise over “White” noise

Deep sleep and a robust memory go hand in hand. As we grow older we struggle with deep sleep and this impacts our memory.

Pink noise, which is a mix of high and low frequencies and sounds more balanced and natural, has been shown to help people sleep deeper and build stronger memories.

6. They Spend Time With Family

We are social creatures and thrive on our social connections. Not only does spending time with family helps us grow our relationships, it also provides us with a mental escape from an otherwise tough day.

7. They Unplug

Technology has enabled us to do a lot with our lives. However, technology is addictive and if you do not make a concerted effort to unplug routinely it ends up consuming your life and not in a good way.

Healthy people always unplug and step away from their technological devices 30 minutes to an hour before going to bed. This allows them to fall asleep quicker, stay asleep longer and wake up feeling more alert, energized, and refreshed.