Had a really long post typed up that ended up being to personal. So instead I am posting this alternate version.

Up until I reached high school I had a wonderful sleep schedule. Once I entered high school is when my sleep schedule started to transition. No longer was sleep guaranteed. Failure to quickly fall asleep became the norm. This led to many sleepless nights and tired days at school.

After high school I was able to embrace my new sleep schedule by working second and/or third shift jobs. After a few years I started a new job that I absolutely loved. A job which had a fascinating rotating work schedule. Here is where the fun begins.

16 hours on call followed by 12 hours off call every day for 2 weeks. Then 4 days off. Rinse and repeat. Now here is where the dragons be. I could be on call for 15+ hours and not receive a call in that entire time. Then just before the shift ends a call is received. This could result in 10 more hours added to the work day. This could also happen at the end of a 2 week run too.

I mentioned I loved that job right? Must have. Kept it for over 20 years and utterly destroyed my social and sleep schedules completely in the process. It was 5 years ago that I realized and acknowledged my issues with my revolving work schedule and the havoc it was causing to my sleep and social schedules. Since then I have tried a lot of different things to aid me in my quest for a better sleep routine. Some helped, most did not.

My sleep and awake schedules are by no means perfect now, I can sometimes get distracted by a new shiny and mess up my sleep schedule, but overall they are better than they were. Barring any deviations of my own the following routines allow me to have predictable schedules.

Bedtime routine; One hour before laying down.

Shutdown any of the following devices if they were powered on. Desktop computer, tablet, game console(s), and/or television. Cellphone is put into do not disturb mode. Fan in bedroom is turned on and bed covers are pulled back to cool down pillows and bed. Dimming sequence for bedroom lights is initiated. Take care of bathroom related needs.

Bedtime routine; Thirty minutes before going to bed.

Light stretches and neck rolls to loosen up. After 10 minutes proceed to next step. Go to kitchen and get a drink to take to the bedroom. Shut bedroom door and get into bed. Start classical music playlist which also finishes the dimming process and shuts off the bedroom lights. As I lay in bed I complete the following (possibly bizarre) routine that I learned somewhere (where I do not remember).

I address my body section by section and say goodnight to each.

Example: "Goodnight, feet" and then I wiggle them for a bit to release tension and prepare for sleep. Same for my legs, torso, arms, neck, and head. Once completed I pull up the covers and close my eyes. Next I say "Computer, goodnight" and my 2 hour sleep playlist (currently mountain streams) is started. Very, very rarely am I awake long enough to reach the end of the playlist.

This works for me as long as I stick to it. If I deviate all is left to chance, so I try very hard to not deviate.

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In short. Repetition and routine. What that may end up being for you I do not know. I do however wish you nothing but the best in your quest.