Aim to go to bed and wake up at the same time every day, even on weekends.
Engage in calming activities before bed, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing.
Make sure your bedroom is conducive to sleep. Keep the room dark, quiet, and at a comfortable temperature.
The blue light emitted by phones, tablets, and computers can interfere with your sleep by suppressing melatonin production.
Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep and make it harder to fall asleep or stay asleep during the night.
Engaging in regular physical activity can improve sleep quality.
Stress and anxiety can keep you up at night. Practice relaxation techniques such as meditation, yoga, or progressive muscle relaxation to calm your mind before bed.