Stick to a regular sleep routine by going to bed and waking up at the same time every day.
Establish calming activities before bedtime, such as reading or gentle stretching, to signal your body that it's time to wind down.
Ensure your bedroom is cool, dark, and quiet, with a comfortable mattress and pillows.
Reduce exposure to electronic devices before bedtime, as the blue light emitted can interfere with the production of sleep-inducing hormones.
Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep patterns.
Engage in regular physical activity, but try to finish exercising at least a few hours before bedtime.
Practice relaxation techniques, such as deep breathing or meditation, to alleviate stress and calm your mind.
If you need to nap during the day, keep it short (20-30 minutes) and avoid napping too close to bedtime.
Find a comfortable sleeping position that supports good spinal alignment.
Spend time outdoors during daylight hours to regulate your body's internal clock and improve sleep-wake cycles.