Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Develop calming pre-sleep rituals, such as reading a book, taking a warm bath, or practicing relaxation exercises.
Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows.
Avoid electronic devices with screens (phones, tablets, computers) at least an hour before bedtime, as the blue light emitted can interfere with melatonin production.
Avoid large meals, caffeine, and nicotine close to bedtime. These substances can disrupt sleep.
Engage in regular physical activity, but try to finish exercise at least a few hours before bedtime.
Practice stress-reducing techniques such as meditation, deep breathing, or yoga to help calm your mind before bedtime.
If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day.
Ensure that your mattress and pillows provide adequate support and comfort for a good night's sleep.
If sleep problems persist, consult with a healthcare professional or a sleep specialist to rule out any underlying sleep disorders or medical conditions