Establish a regular bedtime and wake-up time to help regulate your body’s internal clock consistently.
Limit screen time before bed to reduce blue light exposure and enhance melatonin production for better sleep.
Seek natural sunlight daily and maintain darkness at night to enhance your circadian rhythm.
Limit caffeine after 3 PM and avoid heavy meals at night to enhance sleep quality.
Establish a soothing bedtime routine with reading, meditation, or a warm bath for relaxation.
Engaging in daily physical activity can improve sleep, but avoid intense workouts right before bed.
Take note of any progress or challenges. If needed, make small adjustments to improve your sleep further.