1. Stick to a Schedule
Go to bed and wake up at the same time every day to balance your circadian rhythm.
2. Create a Bedtime Routine
Wind down with reading, meditation, or calming music to signal your body it’s time to sleep.
3. Keep Electronics Away
Blue light from screens disrupts melatonin. Turn off devices at least 30 minutes before bed.
4. Watch Your Diet
Avoid caffeine and heavy meals at night. Opt for light snacks like yogurt or nuts.
5. Optimize Your Room
Cool, dark, and quiet environments improve deep sleep. Consider blackout curtains or white noise.
6. Exercise Regularly
Even light workouts help reduce insomnia symptoms and promote deeper rest.
7. Manage Stress
Try journaling or breathing exercises before bed.
8. Avoid Alcohol Before Sleep
It may help you fall asleep faster but disrupts REM cycles.
