Add These 10 Practices to Your Routine for Better Sleep
Stick to a Schedule: Go to bed and wake up at the same time daily, even on weekends, to regulate your body’s internal clock.
Create a Relaxing Bedtime Ritual: Engage in calming activities like reading, meditating, or taking a warm bath before bed.
Limit Screen Time: Reduce exposure to blue light from phones, tablets, and TVs at least an hour before sleep.
Optimize Your Sleep Environment: Keep your bedroom dark, quiet, and cool, and invest in a comfortable mattress and pillows.
Avoid Caffeine and Alcohol: Reduce caffeine intake in the afternoon and limit alcohol consumption, as both can disrupt sleep.
Exercise Regularly: Engage in moderate physical activity during the day to help you fall asleep faster and enjoy deeper rest.
Limit Naps: If you need a nap, keep it short (20–30 minutes) and avoid late-afternoon naps.
Watch Your Diet: Avoid heavy or spicy meals close to bedtime, which can cause discomfort and disrupt sleep.
Practice Stress Management: Techniques like deep breathing, yoga, or journaling can help you unwind and reduce anxiety.
Seek Natural Light During the Day: Exposure to natural sunlight helps regulate your sleep-wake cycle.