Engage in calming activities before bedtime, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing
Avoid screens (phones, tablets, computers, and TVs) at least an hour before bedtime, as the blue light emitted can disrupt your sleep-wake cycle
Avoid heavy meals, caffeine, and alcohol close to bedtime. These can interfere with your ability to fall asleep and stay asleep
Engaging in regular physical activity can promote better sleep. However, try to avoid intense exercise close to bedtime
Practice stress-reduction techniques like meditation, mindfulness, or yoga to help calm your mind before sleep
Getting sunlight exposure during the day can help regulate your body's sleep-wake cycle. Spend time outdoors in natural light, especially in the morning
Constantly checking the time can increase anxiety and make it harder to fall asleep. Turn your clock away from view if needed
To avoid waking up in the middle of the night to use the bathroom, reduce your fluid intake in the evening