Maintain a regular sleep-wake cycle by going to bed and waking up at the same time each day, even on weekends. Consistency helps regulate your body's internal clock.
Develop calming pre-sleep rituals such as reading, gentle stretching, or listening to soothing music. Avoid stimulating activities and electronic devices at least an hour before bedtime.
Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows to support a restful night's sleep.
Reduce or eliminate caffeine intake in the hours leading up to bedtime. Additionally, minimize exposure to screens emitting blue light, as it can interfere with melatonin production, a hormone essential for sleep.
Engage in regular physical activity, but aim to complete vigorous exercise earlier in the day. This helps regulate your energy levels and promotes a more restful sleep at night.
Avoid heavy meals, spicy foods, and excessive liquids close to bedtime. Opt for a light, balanced snack if you're hungry before sleeping to prevent discomfort.