What is the best night routine?

Healthier bedtime habits can help to improve your rhythm.
If you know you tend to run hot take a warm shower followed by a colder shower before bedtime. Lowering your body temperature before bedtime can help you sleep better.
Take a 20 minute bath with 250gm – 500gm magnesium-rich Epsom Salts to relax muscle and soothe your nervous system. Magnesium is best through the skin, take a cooler bath if you are worried about getting too hot in bed.
It’s rare to meet people who need magnesium as we lose it through stress, tea, coffee, alcohol, sugar, excess sweating and heavy metals in our system. Luckily it is easy to add magnesium back in. Keep going for 6 months to restore levels.
Always try to be in bed by 10:30 pm, even if you can’t fall asleep quite yet. Being comfortable in the dark helps your body produce melatonin, the hormone that helps you slip into sleep.