Consistency feeds your internal clock. Even on weekends, set bedtime and wake-up times. This regulates your circadian clock, making sleep and wakefulness simpler.
Do relaxing activities before night to tell your body to relax. Reading, moderate yoga, deep breathing, a warm bath, or relaxing music are examples.
Your sleep environment affects quality. Keep your bedroom dark, quiet, and warm. Buy a supportive mattress and pillows.
Smartphones, tablets, and laptops produce blue light, which disrupts melatonin synthesis. Limit screen usage an hour before sleep.
Late-night caffeine and large meals might impair sleep. Avoid late-afternoon coffee and big, spicy, or fatty meals before night.
Exercise improves sleep. Most days, aim for 30 minutes of moderate activity, but avoid strenuous activities before night. Early morning exercise regulates sleep-wake cycles.
Stress may disrupt sleep. Meditation, mindfulness, and gradual muscle relaxation reduce stress. Before night