Regular Sleep Schedule: Even on weekends, keep a regular sleep and wake time by going to bed and getting up at the same times each day.
Establish Calm Pre-Sleep Routines: Read a book or take a warm bath to let your body know when it's time to relax before bed. This will help you fall asleep faster.
Ideal Sleep Environment: Make sure your bedroom is cold, quiet, and dark in order to promote good sleep. Invest in pillows and a comfy mattress.
Minimize Screen Time: Steer clear of electronics like computers and phones at least an hour before bed since the blue light they generate can disrupt the body's melatonin synthesis.
Watch Your Diet: If you're hungry right before bed, choose a small, healthful snack instead of a large meal, coffee, or nicotine close to bedtime.
Frequent Exercise: Get moving on a regular basis, but aim to wrap up strenuous exercises a few hours before going to bed.
Handle Stress: Before going to bed, try some stress-relieving methods to clear your head, including deep breathing exercises or meditation.
Limit Naps: To avoid interfering with your nocturnal sleep, limit your naps to 20 to 30 minutes throughout the day and avoid taking them just before bed.
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