Establish a Routine: Go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock.
Create a Restful Environment: Ensure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine.
Limit Screen Time Before Bed: The blue light from screens can disrupt your body’s ability to prepare for sleep.
Be Mindful of Diet and Exercise: Avoid heavy or large meals, caffeine, and alcohol before bedtime.
Relaxation Techniques: Practices like meditation, deep breathing, or gentle stretching can help prepare your mind and body for sleep.
Limit Daytime Naps: Long naps or naps taken late in the day can interfere with nighttime sleep.
Seek Natural Light: Exposure to natural light during the day helps maintain a healthy sleep-wake cycle.
Manage Worries: Try to resolve concerns or plan the next day's activities before bed to avoid stress-induced insomnia.