Hindustan Times:  Start with the most important one — the pre-sleep routine. This change in pace should kick in about four hours before bedtime. First, stop working; leave your workspace; begin to take only essential work-related calls. If you work out at night, this is the time to do it. If you have social calls to make, do that too. About three hours before bedtime, eat your last meal or snack, ideally with gadgets set aside and replaced by real conversation.  “This way you are slowly winding down each system, one by one, before you actually hit the pillow,” says wellness consultant and integrative nutrition health coach, Ishani Vellodi Reddy. “In the final two hours before bedtime, start to relax your mind by beginning to cut out screens and noise.” Replace these with offline activities like reading, writing, doodling.  This will make more of a difference than you might think, because one of the two systems that governs sleep, depends on social cues. The two systems are the homeostatic and the circadian. The homeostatic is a sort of internal monitor, a function of how much sleep you’ve had and when you need more. The circadian, commonly called the body clock, takes its cues from day, night and the movements of the sun. “But the body also needs environmental and social cues to maintain its rhythm,” says Dr Sibasish Dey, head of medical affairs for Asia and Latin America at ResMed, a US-based company that specialises in medical devices for the treatment of sleep disorders.