Zainab Khanam
– Go to bed and wake up at the same time every day—even on weekends. – This helps regulate your body’s internal clock.
– Unwind with activities like reading, meditation, or taking a warm bath. – Avoid screens at least 1 hour before bedtime.
– Cool and Dark: Keep your bedroom cool and block out light. – Noise-Free: Use earplugs or a white noise machine if necessary. – Comfortable Bed: Invest in a good mattress and pillows.
– Avoid caffeine 6–8 hours before bedtime—it disrupts deep sleep. – Alcohol might make you sleepy initially but can reduce sleep quality.
– Avoid heavy meals or snacks close to bedtime. – Opt for sleep-friendly foods like bananas, almonds, or chamomile tea.
– Exercise helps improve sleep quality but avoid intense workouts close to bedtime. – Aim for at least 30 minutes of physical activity daily.
– Practice relaxation techniques like deep breathing or journaling before bed. – Declutter your mind for a peaceful night.
– Limit naps to 20–30 minutes and avoid late-afternoon snoozes. – This ensures you’re tired enough for nighttime sleep.