Kritika Handa
Start by going to bed 15 minutes earlier each night until you reach your desired sleep time.
Wake up at the same time every day, even on weekends, to establish a routine.
If you need to nap, keep it short (20-30 minutes) and earlier in the day to avoid interfering with nighttime sleep.
Wind down an hour before bed with calming activities, like reading or meditating.
Cut off caffeine and heavy meals at least 4-6 hours before bedtime.
Reduce exposure to screens (phones, computers, TVs) at least an hour before sleep, as blue light affects melatonin production.
Make your bedroom dark, quiet, and cool, and invest in comfortable bedding to improve sleep quality.