Going to bed and waking up at the same time every day helps regulate your body's internal clock, making it easier to fall asleep and wake up.
Engaging in calming activities before bed, like reading or taking a warm bath, signals your body it's time to wind down, helping you transition to sleep more easily.
Reducing screen time an hour before bed minimizes blue light exposure, which can interfere with melatonin production, the hormone responsible for sleep.
Mindfulness exercises or meditation before bed can reduce stress and calm the mind, making it easier to fall asleep and stay asleep.
Ensure your room is dark, cool, and quiet. Comfortable bedding and a well-arranged sleeping space make it more inviting and conducive to rest.
Caffeine, nicotine, and even alcohol can interfere with sleep quality. Aim to avoid them several hours before bedtime for a restful night.
Physical activity, especially aerobic exercise, improves sleep quality, but try to avoid vigorous exercise close to bedtime as it may be too stimulating