Set a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.

Set a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.

Create a Relaxing Bedtime Routine: Engage in calming activities, like reading or taking a warm bath, to signal to your body that it’s time to wind down.

Create a Relaxing Bedtime Routine: Engage in calming activities, like reading or taking a warm bath, to signal to your body that it’s time to wind down.

Limit Screen Time Before Bed: Avoid phones, tablets, and computers at least 30 minutes before sleeping, as blue light can interfere with sleep.

Limit Screen Time Before Bed: Avoid phones, tablets, and computers at least 30 minutes before sleeping, as blue light can interfere with sleep.

Optimize Your Sleep Environment: Make sure your bedroom is dark, cool, and quiet. Consider using blackout curtains or a white noise machine.

Optimize Your Sleep Environment: Make sure your bedroom is dark, cool, and quiet. Consider using blackout curtains or a white noise machine.

Watch Your Caffeine and Alcohol Intake: Avoid consuming caffeine or alcohol late in the day, as both can disrupt sleep quality.

Watch Your Caffeine and Alcohol Intake: Avoid consuming caffeine or alcohol late in the day, as both can disrupt sleep quality.

Limit Naps: If you need to nap, keep it short (20-30 minutes) and earlier in the day to avoid affecting nighttime sleep.

Limit Naps: If you need to nap, keep it short (20-30 minutes) and earlier in the day to avoid affecting nighttime sleep.

Avoid Heavy Meals Before Bed: Eating large meals or spicy foods can cause discomfort, making it harder to fall asleep.

Avoid Heavy Meals Before Bed: Eating large meals or spicy foods can cause discomfort, making it harder to fall asleep.

Stay Hydrated: Drink enough water during the day, but avoid drinking too much right before bed to prevent waking up for bathroom trips.

Stay Hydrated: Drink enough water during the day, but avoid drinking too much right before bed to prevent waking up for bathroom trips.

Practice Relaxation Techniques: Meditation, deep breathing, or progressive muscle relaxation can calm the mind and help you fall asleep faster.

Practice Relaxation Techniques: Meditation, deep breathing, or progressive muscle relaxation can calm the mind and help you fall asleep faster.

Exercise Regularly: Engage in physical activity during the day, but avoid intense exercise close to bedtime.

Exercise Regularly: Engage in physical activity during the day, but avoid intense exercise close to bedtime.

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