Routines aren't just helpful for little kids; they're great for everyone. "The best thing is to ensure that people keep a regular sleep/bed routine seven days a week, and avoid deviating by more than one hour," Dr. Avidan told POPSUGAR. You may have to stay up late to finish a project for work — or the show you're binge-watching on Netflix — but try your hardest to go to bed and wake up at the same time every day.