Try to go to bed and wake up at the same time every day to regulate your body's sleep-wake cycle.
Engage in calming activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
Avoid consuming caffeinated beverages like coffee, tea, or soda, especially in the evening, as caffeine can interfere with sleep.
Eat a light, balanced dinner a few hours before bedtime to prevent discomfort and indigestion that might disrupt sleep.
Some foods, such as cherries, almonds, bananas, warm milk, and chamomile tea, are known to have sleep-enhancing properties.
Ensure you consume enough water throughout the day, but consider reducing your fluid intake closer to bedtime to avoid frequent trips to the bathroom.
Make your bedroom dark, quiet, and cool. Consider using blackout curtains, earplugs, or white noise machines to eliminate external disturbances.
Engaging in regular physical activity during the day can help promote better sleep at night. However, try to exercise at least a few hours before bedtime to allow your body to wind down.
Reduce your exposure to screens, such as phones, tablets, and TVs, before bedtime, as the blue light emitted by these devices can disrupt sleep patterns.
Implement stress management techniques, such as journaling, gentle stretching, or listening to relaxing music, to ease the mind before sleep.