Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock and improves the quality of your sleep.
Develop a calming pre-sleep routine to signal to your body that it's time to wind down. This might include activities like reading, gentle stretching, or listening to soothing music.
Create a comfortable and conducive sleep environment. This includes a cool room temperature, comfortable mattress and pillows, and minimal noise and light
The blue light emitted by phones, tablets, and computers can interfere with the production of the sleep hormone melatonin.
Avoid heavy meals, caffeine, and nicotine close to bedtime. These substances can disrupt sleep patterns and make it more difficult to fall asleep.
Regular physical activity can contribute to better sleep. However, try to complete your workout at least a few hours before bedtime, as exercising too close to sleep can have the opposite effect.