Put your phone away before bedtime to avoid distractions and blue light. This helps your brain relax and prepare for sleep.
Set a consistent sleep schedule to train your body to sleep and wake up at the same time every day.
Make your bedroom dark to produce melatonin, the sleep hormone. Turning the lights off, using curtains or blinds to block out any light are some steps to help.
Practise gentle stretches, meditation, or mindfulness to calm your mind and body before sleep. You can also have a workout session to make up your body for a peaceful sleep.
Try to avoid napping during the day, especially close to bedtime, to ensure you're tired at night. Day sleeping disrupts your body’s sleeping habits.
Finish eating a few hours before bedtime and avoid heavy or spicy meals that can disrupt sleep. Light meals should be preferred for dinner and should be finished hours before bed.
Invest in a comfortable bed and pillows to support your sleeping. A decent quality bed and pillow makes your body comfortable and enhances your sleep.
Reading a book or some writing before bed to relax your mind, and for a good deep sleep.
Avoid consuming caffeine in the afternoon and evening, as it can interfere with your ability to fall asleep and can keep you awake till late night.
(This web story is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)