New Delhi: Evening routines play an important role in helping us drift off to sleep easily. On World Sleep Day, March 17, sleep specialist Dr Frédérique Aussert explains how everyone can create their own ideal environment to relax and unwind before bedtime. There’s no point saying to someone who doesn’t like reading to curl up with a good book to help them fall asleep. “The aim is to make your bed your friend, and to get into habits that help increase our feeling of well being,”explains Dr Frédérique Aussert. Still, it’s important to find what works for you, as everyone is different. Generally, activities that increase body temperature, such as taking a warm bath or working out, aren’t recommended less than two hours before bedtime, but if you find that works for you, then there’s no need to stop. It’s more important to weigh up the balance between benefit and risk, and to listen to yourself, explains the specialist. “If you can only exercise in the evening, then go ahead. It’s always better than doing none at all. Just bear in mind that, on that particular evening, you’ll probably go to bed a bit later.” And if watching a series on your tablet is what you do to relax, “then go for it,” says the specialist. Just be careful not to watch the screen too closely and consider wearing screen-protection glasses.