Getting a good night’s sleep often comes down to building consistent, healthy habits. Here’s a straightforward guide that covers the key factors:
1.Set a consistent sleep schedule
Go to bed and wake up at the same time every day—even on weekends.
2.Wind down 30–60 minutes before bed
Turn off bright screens (phone, computer, TV).
Try reading, stretching, listening to calm music, or meditating.
3. Avoid stimulants in the evening
No caffeine after mid-afternoon.
Limit alcohol and heavy meals 2–3 hours before bed.
Mindset & Mental Habits
4. Calm a racing mind
Try journaling or writing down worries before bed.
Use breathing exercises or guided meditations
(e.g., Headspace)
5.Don’t force it
If you can’t sleep after 20–30 minutes, get up and do something relaxing in dim light. Avoid screens.
Optimize Your Sleep Environment
6. Keep your room cool, dark, and quiet**
Ideal temperature: 60–67°F (15–19°C).
Use blackout curtains, white noise, or earplugs if needed.
7. Invest in comfort
A good mattress and pillow matter. Clean sheets also make a difference.
8. Reserve your bed for sleep (and sex)**
Avoid working or watching TV in bed—train your brain to associate your bed with rest.
9. Get morning sunlight
15–30 minutes of natural light early in the day helps regulate your internal clock.
10. Be active
Regular exercise improves sleep—but avoid intense workouts close to bedtime.
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