Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This regulates your body clock.
Create a Relaxing Bedtime Routine: Read a book, take a warm bath, or practice relaxation techniques before bed. This tells your body to relax.
Keep your bedroom dark, quiet, and cool to optimize sleep. Buy a comfy mattress and pillows for restful sleep.
Screen time should be cut one hour before bed. Melatonin production can be disrupted by blue light from electronics.
Watch Your Diet: Avoid large meals, coffee, and nicotine before bed. Eat a light snack before bed and stay hydrated throughout the day.
Regular Exercise: Exercise regularly, but avoid strenuous exercise before bed. Regular exercise improves sleep, although hard workouts before bed might be arousing.
Manage Stress: Before bedtime, try deep breathing, meditation, or yoga to calm the mind and lessen worry.
Limit Naps: Naps should be 20–30 minutes and taken early in the day to avoid disrupting evening sleep.