You’re more likely to follow through with a prebedtime routine if you’re looking forward to it. It can be tempting to unwind right up until bedtime by watching and re-watching your favorite shows, but the light from the screen can wake up your brain and make sleep harder to achieve.

Luckily you can still listen, and there’s a podcast for pretty much everything including your favorite television shows. Again, it’s best to listen to podcasts outside of the bed and then go to bed when you’re truly sleepy. That way you increase the chances of falling asleep quickly and teaching your body and brain that bed is for sleep.