Going to bed and waking up at the same time every day helps regulate your body clock.
Blue light tricks your brain into staying alert. Read a book or listen to soft music instead.
Warm milk, chamomile tea, or turmeric latte These drinks help calm your nerves and signal your body it’s time to sleep.
Try the 4-7-8 breathing method: Inhale for 4 seconds, hold for 7, exhale for 8. It slows your heart rate and relaxes your body.
Cool. Dark. Quiet. Use blackout curtains, eye masks, or white noise machines to block distractions.
Too many thoughts? Write down your to-do list or worries in a journal. This clears your mind before sleeping.
Light exercise = better sleep. A brisk walk or yoga can improve sleep quality—just don’t do it too close to bedtime! (Images credit: Freepik)