Go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock and promote better sleep.
Engage in relaxing activities before bed, such as reading, taking a warm bath, or practicing meditation, to signal to your body that it's time to wind down.
Keep your bedroom cool, dark, and quiet to create an optimal sleep environment. Use blackout curtains, earplugs, or a white noise machine if necessary.
The blue light emitted by screens can interfere with sleep. Avoid using electronic devices, such as smartphones or tablets, for at least an hour before bedtime.
Stimulants like caffeine can disrupt sleep, so avoid consuming them within a few hours of bedtime. Additionally, refrain from eating large or spicy meals that can cause discomfort or indigestion.
Engaging in regular physical activity during the day can help improve sleep quality. However, avoid intense exercise too close to bedtime as it may energize your body and make it harder to fall asleep.
If you struggle with falling asleep at night, limit daytime napping to avoid interfering with your sleep schedule. If you must nap, keep it short (around 20-30 minutes) and earlier in the day.
Practice stress management techniques, such as deep breathing exercises, journaling, or talking to a trusted friend or professional, to help calm your mind and promote relaxation before bed.