Create a Relaxing Bedtime Routine: – Develop a calming pre-sleep routine, such as reading a book, taking a warm bath, or practicing relaxation techniques to signal to your body that it's time to wind down.
Optimize Sleep Environment: – Ensure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress and pillows to create an inviting sleep environment.
Limit Screen Time Before Bed: – Reduce exposure to screens (phones, tablets, computers) at least an hour before bedtime, as the blue light emitted can interfere with melatonin production.
Mindful Eating in the Evening: – Avoid heavy meals close to bedtime, but also don't go to bed hungry. Opt for a light snack if needed.
Limit Caffeine and Nicotine: – Avoid consuming caffeine and nicotine close to bedtime, as these stimulants can disrupt sleep.
Regular Exercise: – Engage in regular physical activity, but try to complete intense workouts earlier in the day, as exercising close to bedtime may be stimulating.
Manage Stress: – Practice stress-reducing techniques such as meditation, deep breathing, or yoga to manage daily stressors that may impact sleep.
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