1. Maintain a Consistent Sleep Schedule
Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock and improves sleep quality. More on sleep routines.
2. Optimize Your Sleep Environment
Keep your bedroom dark, quiet, and cool. Consider blackout curtains, white noise machines, or fans to improve your sleep space. CDC sleep hygiene tips.
3. Limit Screen Time Before Bed
Blue light from phones and computers interferes with melatonin production. Try avoiding screens for at least 30–60 minutes before sleep. Why blue light matters.
4. Be Mindful of Food and Drink
Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt your ability to fall or stay asleep. Foods that help you sleep.
5. Practice Relaxation Techniques
Activities like meditation, deep breathing, and reading can help transition your mind into a restful state. Try these techniques.