Healthy Sleep Habits 

Consistent Bedtime Routine 

Establish a consistent bedtime routine to signal to your body that it's time to wind down and prepare for sleep each night. 

Limit Screen Time Before Bed 

Minimize exposure to screens, such as smartphones, computers, and TVs, in the hour leading up to bedtime, as the blue light emitted can disrupt melatonin production and interfere with sleep. 

Create a Comfortable Sleep Environment 

Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet, and investing in a comfortable mattress and pillows that support proper sleep posture. 

Regular Exercise 

Engage in regular physical activity, but avoid vigorous exercise close to bedtime, as it can stimulate your body and make it harder to fall asleep. 

Limit Caffeine and Alcohol 

Reduce consumption of caffeine and alcohol, especially in the hours leading up to bedtime, as they can interfere with sleep quality and disrupt your sleep cycle. 

Mindful Eating 

Avoid heavy meals, spicy foods, and excessive fluid intake close to bedtime to prevent discomfort and disturbances during the night. 

Manage Stress 

Practice relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation, to help reduce stress and promote relaxation before bedtime.