Go to bed and wake up at the same time every day — even on weekends. It trains your body’s internal clock.
Dim the lights, read, or take a warm shower an hour before bed. Avoid anything stimulating, like work or arguments.
Blue light from phones, tablets, and TVs can suppress melatonin. Try turning screens off at least 1 hour before sleep.
Ideal sleep temperature is around 60–67°F (15–19°C). Use blackout curtains or a sleep mask if needed.
Caffeine stays in your system for 6–8 hours. Switch to herbal tea or decaf in the afternoon.
Inhale for 4 seconds, hold for 7, exhale for 8. It calms your nervous system and helps you fall asleep faster.
Both can disrupt your sleep cycles. If you drink, finish at least 3 hours before bedtime.
Natural light helps regulate your circadian rhythm. Aim for at least 15–30 minutes of sun exposure daily.
If your mind races at night, try journaling or making a to-do list before bed to clear mental clutter.
A fan, app, or machine with nature sounds can block out disruptive noise and soothe your mind to sleep.