Zainab Khanam
Start by setting a consistent bedtime routine. Try reading, meditating, or taking a warm bath before bed to signal your body that it's time to wind down.
Avoid screens at least an hour before bed. The blue light from devices can interfere with melatonin production, making it harder to fall asleep.
Avoid heavy meals, caffeine, and alcohol close to bedtime, as these can disrupt your sleep cycle.
Ensure a quiet, dark, and cool room. Using blackout curtains, earplugs, or a white noise machine can help create a peaceful sleep environment.
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Deep breathing exercises, progressive muscle relaxation, and guided meditation can help calm the mind and prepare for sleep.
Try to go to bed and wake up at the same time every day, even on weekends, to regulate your body clock.
If insomnia persists, consider consulting a healthcare professional. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a common treatment that can be effective.