That means, if you want to get the best quality sleep and have the most energy every day, you need a regular sleep schedule. (Yes, even on the weekends!) Remember: “Go to bed at 11 p.m.,” doesn’t mean, “Start getting ready for bed at 11 p.m.” Factor in a half-hour beforehand to prepare for the morning, wash up and wind down—without your T.V. or iPhone, which can suppress the melatonin release that helps you fall asleep. Bonus: Try dimming the lights an hour before bed to prep your body even better.