Establish a consistent sleep schedule: Go to bed and wake up around the same time daily, even on weekends, to regulate your body’s natural sleep-wake cycle.
Optimize your bedroom environment: Ensure your room is dark, quiet, and cool. A comfortable temperature around 65°F (18°C) is ideal. Consider using blackout curtains, earplugs, or a white noise machine.
Create a relaxing bedtime routine: Wind down an hour before bed. Try a warm bath, reading a book, or gentle stretching. Avoid screens (phones, tablets, computers) at least 30 minutes before sleep.
Prioritize regular exercise: Physical activity improves sleep quality, but avoid intense workouts close to bedtime. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Review your diet: Limit caffeine and alcohol intake, especially in the evening. A light snack with tryptophan-rich foods like almonds or cherries might help promote sleep.
Manage stress effectively: Practice relaxation techniques like deep breathing exercises or meditation. Consider yoga or mindfulness to reduce anxiety before sleep.
Get sunlight exposure: Daily sunlight helps regulate your circadian rhythm. Aim for at least 15 minutes of sunlight exposure each day.
Hydrate adequately: Drink plenty of water throughout the day, but avoid excessive fluid intake close to bedtime to minimize nighttime bathroom trips.
