Dr. Micaela

Okay.

So for 20 to 30 minutes, these are allotting some of these times in here.

If you have a skincare routine that takes two hours, that is not a bedtime routine.

just so you know, uh, you can do your skincare routine for two hours and then a bedtime routine.

But if you're doing something for two hours, you're not preparing your brain for a bed.

That's a new activity.

Okay.

Just to help you kind of understand the way your brain is processing and responding to things.

Um, sometimes we like to do things at bedtime that are very exciting.

Uh, sometime in my life, I

reading at bedtime went from being something that put me to sleep to being something that very much did not put me to sleep.

And so if I read a book at nighttime, like within an hour,

Well, it is within an hour, but I'm going to pretend it's a half an hour because I do still do it sometimes.

And this works whether it's an audio book or like a reading with my eyes book.

I am fucking wired.

Like reading just gets me going.

I'm like excited.

I want to read more and then, you know, forget about it.

So it delays my sleep.

So I had to learn that for myself, that it wasn't just like, oh, it's just this book.