Engage in regular physical activity to help improve sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week.
Practice deep breathing exercises to help relax your body and mind. Tense and then slowly relax each muscle group in your body, starting from your toes and working up to your head.
Refrain from consuming caffeine and nicotine in the late afternoon and evening. If you're hungry before bed, opt for a light snack that includes sleep-promoting foods like bananas, almonds, or warm milk.
Avoid screens (phones, tablets, computers, TV) at least an hour before bedtime as blue light can interfere with melatonin production. If you need to use devices, enable night mode or blue light filters.
Ensure your bedroom is conducive to sleep by keeping it dark, cool (around 60-67°F or 15-19°C), and quiet. Use blackout curtains, earplugs, or white noise machines if needed.
Engage in calming activities like reading, listening to soothing music, or taking a warm bath. Steer clear of intense physical exercise, loud music, and stimulating TV shows or movies before bed.
Go to bed and wake up at the same time every day, including weekends, to regulate your body's internal clock.