Create a consistent bedtime routine, including activities like reading, bathing, or relaxation exercises, to signal sleep and help the body associate these rituals with relaxation.
Maintain a conducive bedroom environment by keeping it dark, quiet, and cool, investing in a comfortable mattress and pillows, and avoiding disruptive noises or lights.
Screen exposure can disrupt melatonin production, affecting sleep regulation. Limit screen time an hour before bedtime and engage in non-electronic activities instead.
Regular physical activity, including 30 minutes of moderate exercise on most days, can improve sleep by winding down the body a few hours before bedtime.
Avoid heavy meals, caffeine, and nicotine close to bedtime. These can disrupt your sleep and leave you feeling restless. Opt for a light, balanced snack if you're hungry before bed.
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve the quality of your sleep over time.
Practice stress-reducing techniques such as meditation, deep breathing, or journaling to help calm your mind before bedtime. Managing stress is crucial for promoting restful sleep