Try to 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 sleep quality.
Establish a relaxing pre-sleep routine to signal your body that it's time to wind down. Activities like reading, taking a warm bath, or practicing relaxation techniques can help prepare you for sleep.
While short naps can be beneficial, avoid long or irregular daytime naps, as they can disrupt your nighttime sleep.
Make your bedroom comfortable and conducive to sleep. Ensure the room is dark, quiet, and at a comfortable temperature for you.
The blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep. Limit screen time at least an hour before bedtime.
Avoid heavy meals, caffeine, and excessive fluids close to bedtime. Indigestion and frequent trips to the bathroom can disrupt your sleep.
Regular physical activity can improve sleep quality. However, avoid intense workouts close to bedtime, as they may make it harder to fall asleep. Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress and promote better sleep.