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.

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