Jan 3, 2026
By: Isha AgarwalGoing to bed and waking up at the same time every day helps regulate your internal body clock. Consistency improves sleep quality and makes falling asleep easier. Aim to stick to this schedule even on weekends.
Avoid phones, laptops, and TVs at least an hour before sleeping. The blue light emitted by screens can disrupt melatonin production. Reading a book or listening to soft music can be a better alternative.
Keep your bedroom dark, quiet, and cool. Consider blackout curtains, earplugs, or a white noise machine. A serene environment signals your brain that it’s time to rest.
Incorporate deep breathing, meditation, or gentle stretches into your night routine. These techniques reduce stress and help slow down the mind before sleep.
Eating large or spicy meals close to bedtime can cause indigestion and disrupt sleep. If hungry, opt for a light snack like bananas or almonds.
Avoid caffeine at least six hours before bed, and reduce alcohol intake. Both can interfere with deep sleep and the natural sleep cycle.
Jotting down tasks or worries in a notebook can clear your mind. It helps prevent overthinking in bed and allows you to sleep more peacefully.
Engage in calming activities like reading or writing a gratitude journal. These habits signal your brain to transition from day mode to rest mode.
A warm bath 30–60 minutes before bed can relax muscles and lower your body temperature after stepping out. This drop in temperature helps initiate sleepiness.
Lavender, chamomile, or sandalwood essential oils can promote relaxation. Diffusers, pillow sprays, or scented candles can enhance the bedtime experience.
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