Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body's sleep-wake cycle.
Engage in calming activities before bed, like reading, taking a warm bath, or practicing relaxation techniques
Make sure your bedroom is quiet, dark, and cool. Invest in a comfortable mattress and pillows.
Avoid heavy or large meals, caffeine, and alcohol before bedtime. These can disrupt sleep. A light snack before bed is okay.
Regular physical activity can promote better sleep. However, avoid being overly active close to bedtime.
Try to resolve your worries or concerns before bedtime. Techniques such as meditation, deep breathing exercises, or writing down your thoughts can be beneficial.
Phones, tablets, computers, and TVs generate blue light that disrupts sleep. Skip these screens an hour before bed.