Every day, even on weekends, go to bed and wake up at the same hour. This helps to adjust your body's internal clock and enhances your sleep quality.
Create a relaxing ritual before bedtime to communicate to your body that it is time to unwind. Reading, having a warm bath, or practicing relaxation techniques are examples of such hobbies.
Make your sleeping environment as comfy and favorable as possible. Maintain a dark, quiet, and cold bedroom. Purchase a comfy mattress and pillows that promote healthy sleep.
Screen blue light can interfere with your body's creation of melatonin, a sleep-inducing hormone. Limit screen usage for at least an hour before going to bed.
Large meals, caffeine, and alcohol should be avoided close to bedtime. These can alter sleep patterns and make falling asleep more difficult.
Regular physical activity can help you sleep better. Aim for at least 30 minutes of moderate exercise most days, but aim to complete your workout a few hours before going to bed.
Meditation, deep breathing, and progressive muscle relaxation are all stress-reduction approaches. Stress management can help you sleep better.
While brief naps can be useful, extended or irregular daytime naps can disrupt nighttime sleep. If you need to nap, take it early in the day and keep it brief (20-30 minutes).