The Ultimate Bedtime Routine for Deep, Restorative Sleep

So three hours before your designated bedtime, we'll just choose nine. So at 6pm you're going to have your last meal. You're going to be tidying up your last meal, not starting but finishing your last meal. At 7, you're going to have finished your last fluid intake. That means for people who want to take and drink Sleepy Time tea or chamomile tea or something to help get them off to sleep, that stops two hours before bed. And there's a reason for this. We want you to be able to go to the bathroom and urinate before you go to bed, because it's important to sleep through the night in an undisturbed six and a half hour to seven and a half hour stretch so that your lymphatic system can work and you can get into restorative deep sleep. If you don't do this, you can't recover.