A Doctor Says This is How to Develop Healthy Habits and Make Them Last

"Find your chronotype, which essentially boils down to whether you're a morning person or a night owl," said Dr. Andersen. Once you know your preference and natural energy cadence, you can establish your transition time (when you should be winding down for sleep — typically about one hour before your ideal bedtime). Then develop a nighttime ritual and stick to it.

He said you want to finish chores and work-related tasks in time to transition to bedtime by doing whatever mellows you out such as dimming the lights, lighting candles, listening to soothing music, reading a book, doing some yoga, taking a hot shower, or writing in your journal — try listing three things you're grateful for.