Establish a Consistent Sleep Schedule Go to bed and wake up at the same time every day, even on weekends Aim for 7-9 hours of sleep per night based on your age
Create a Relaxing Bedtime Routine Start your routine 30-60 minutes before your target bedtime Include calming activities like reading, light stretching, or meditation Avoid screens and bright lights during this time
Optimize Your Sleep Environment Keep your bedroom dark, quiet, and cool (around 65°F) Use blackout curtains, earplugs, or white noise machines if needed Make sure your mattress and pillows are comfortable
Limit Exposure to Screens Avoid using phones, tablets, and computers at least 30-60 minutes before bed
The blue light can interfere with melatonin production and make it harder to fall asleep Use "night mode" settings on devices if possible
Watch Your Diet Avoid large meals, caffeine, and alcohol close to bedtime Have a light snack if you're hungry, but avoid heavy or spicy foods
Stay Active Regular physical activity can promote better sleep, but avoid vigorous exercise close to bedtime Aim for at least 30 minutes of activity per day
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