Set a Consistent Sleep Schedule Go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock.
Create a Relaxing Bedtime Routine Engage in calming activities before bed, such as reading, taking a warm bath, or practicing deep breathing exercises to reduce stress.
Limit Evening Screen Time Avoid screens (phones, tablets, computers, TV) at least an hour before bedtime, as the blue light can disrupt sleep patterns.
Watch Your Evening Snacking Avoid heavy or high-calorie snacks close to bedtime, and opt for a small, healthy snack if necessary.
Stay HydratedDrink enough water throughout the day but try to reduce fluid intake a few hours before bedtime to avoid waking up for bathroom trips.
Control Bedroom TemperatureKeep your bedroom cool, between 60-67°F (15-19°C), as a cooler environment can promote better sleep.
Dark and Quiet Environment Use blackout curtains and earplugs if needed to create a dark and quiet sleep environment.
Limit Caffeine and AlcoholAvoid caffeine and alcohol in the hours leading up to bedtime, as they can interfere with sleep quality.
Practice Mindfulness or MeditationConsider incorporating relaxation techniques like mindfulness meditation or progressive muscle relaxation to ease your mind before sleep.