Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Develop pre-sleep rituals, such as reading a book, taking a warm bath, or practicing relaxation exercises. These signals can cue your body that it's time to wind down.
Make your bedroom comfortable, cool, and dark. Invest in a comfortable mattress and pillows to support a good night's sleep.
Phones, tablets, and computers emit blue light that disrupts melatonin production. Try to switch off electronics an hour before bed.
Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt sleep patterns and lead to restless nights.
Exercise regularly, but finish a couple hours before bedtime. Exercise can improve sleep, but too close to bedtime may not.
Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Chronic stress can interfere with your ability to fall asleep and stay asleep.
While short power naps can be beneficial, long or irregular napping during the day can disrupt your sleep cycle.