Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock and improves the quality of your sleep.
Create a sleep-friendly bedroom with a cool, dark, and quiet environment, comfortable bedding, noise-blocking measures, and blackout curtains or an eye mask.
Develop a pre-sleep routine of relaxing activities like reading, bathing, or meditating, while avoiding stimulating activities and screen time that emits blue light.
Minimize caffeine consumption, especially in the afternoon and evening, as it hinders sleep onset and maintenance.
Regular exercise, preferably in the morning, improves sleep quality by regulating the sleep-wake cycle, reducing stress, and promoting refreshing sleep.
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