This is mine.
drink a casein shake, take my ancillaries if i'm on cycle, let the dogs out to take a piss, shut everything off, take melatonin, request sex from wife (my ruka.) if denied masturbate. during the week i try to hit the rack at, or before 10pm. during the weekend it gets iffy. i wish i could consistently go to bed early by at least one hr every day. ... tisk tisk. shame on me.
so what's your routine?