Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body's internal clock. Try to keep a consistent schedule, even on weekends, to improve sleep quality​.

Optimize Your Sleep Environment

Keep your bedroom dark, quiet, and cool. Use blackout curtains, white noise machines, or earplugs if necessary. Your mattress and pillows should provide adequate support for comfortable rest.

Limit Blue Light Exposure Before Bed

Electronic devices emit blue light, which can interfere with melatonin production. Avoid screens at least an hour before bedtime or use blue light filters to minimize its effects​.

Create a Relaxing Bedtime Routine

Engage in calming activities before bed, such as reading, gentle stretching, or deep breathing exercises. This helps signal to your body that it's time to wind down​.

Avoid Stimulants in the Evening

Caffeine and nicotine can stay in your system for hours, making it harder to fall asleep. Try to avoid them at least six hours before bedtime​.

Exercise Regularly—but Not Too Late

Physical activity promotes better sleep, but intense workouts right before bed can be stimulating. Aim to finish exercise at least two hours before bedtime​.

Watch What You Eat Before Bed

Heavy, spicy, or high-sugar foods close to bedtime can disrupt sleep. Opt for a light snack if you're hungry, such as yogurt or a banana, which contains sleep-promoting nutrients​.

Manage Stress & Anxiety Before Bed

Practicing mindfulness, meditation, or journaling can help clear your mind before sleep. Stress management techniques can prevent overactive thoughts from keeping you awake​.

Keep Naps Short & Early

Daytime naps can be beneficial, but long naps or those taken too late in the day can make it harder to fall asleep at night. Try to keep naps under 30 minutes and avoid napping after 3 PM​.

Limit Alcohol Before Bed

While alcohol may help you fall asleep initially, it disrupts sleep cycles and reduces sleep quality. Try to minimize alcohol consumption in the evening​.

By incorporating these sleep hygiene tips into your routine, you can improve your sleep patterns and overall health.