Go to bed and wake up at the same time every day, even on weekends.
Engage in relaxing activities, such as reading or taking a warm bath, to signal to your body that it's time to sleep.
Avoid electronic devices, such as smartphones or laptops, as the blue light emitted can disrupt your sleep cycle.
Ensure your bedroom is cool, dark, and quiet to create an optimal sleep environment.
Limit your intake of caffeine, nicotine, and alcohol, especially close to bedtime, as they can interfere with your ability to fall asleep and stay asleep.
Invest in a supportive mattress, pillows, and breathable bedding to enhance your comfort while sleeping.
Engage in regular physical activity, but try to complete your workout at least a few hours before bedtime to allow your body to wind down.
Practice stress-reducing techniques, such as meditation, deep breathing exercises, or journaling, to help relax your mind before sleep.
Avoid heavy, spicy, or rich meals close to bedtime, as they can cause discomfort and disrupt sleep. Opt for light, sleep-friendly snacks if needed.
If you need to nap, limit it to a short duration and avoid napping too close to your regular bedtime, as it can interfere with your sleep-wake cycle.