Go to bed and wake up at the same times every day, even on weekends. Consistency helps regulate your body's internal clock.
Establish a calming pre-sleep routine that signals to your body that it's time to wind down. This could include activities like reading, taking a warm bath.
The blue light emitted by phones and tablets can interfere with your body's production of the sleep-inducing hormone melatonin. Avoid screens at least an hour before bedtime.
Make sure your bedroom is conducive to sleep. Keep the room dark, quiet, and at a comfortable temperature. Invest in a comfortable mattress and pillows.
If you're having trouble sleeping at night, try to limit daytime naps, especially in the afternoon. If you do nap, keep it short (20-30 minutes) and earlier in the day.
Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep patterns. However, a light snack might help if you're hungry.
Engaging in regular exercise can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days, but avoid intense workouts close to bedtime.
Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to help manage stress and calm your mind before sleep.
Minimize your intake of fluids in the evening to reduce the likelihood of waking up in the middle of the night to use the bathroom.
Constantly checking the clock can increase anxiety about not getting enough sleep, which can actually make it harder to fall asleep.