Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can aid in falling asleep and waking up more naturally.
Engage in calming activities an hour before bed, such as reading, taking a warm bath, or practicing deep breathing exercises.
Make sure your bedroom is conducive to sleep. This includes a comfortable mattress and pillows, curtains that block out light, and a temperature that's cool but comfortable.
The blue light emitted by phones, tablets, computers, and TVs can interfere with the production of the sleep hormone melatonin.
Avoid large meals, caffeine, and alcohol before bedtime. These can disrupt sleep or cause discomfort like heartburn.
Regular physical activity can help regulate sleep patterns. However, try not to exercise too close to bedtime as it can have the opposite effect and energize you.
If you need to nap during the day, try to keep it short (20-30 minutes) and avoid napping late in the afternoon.