Tips for a Restful Night's Sleep: Sleep Hygiene

Consistent Sleep Schedule: Go to bed and wake up at the same time every day, including on weekends. Consistency regulates the body's clock.

Set a Calming Bedtime Routine: A relaxing bedtime routine signals your body to shut down. This might be reading, stretching, or listening to relaxing music.

Best Sleep Environment: Keep your bedroom dark, quiet, and cool. Buy pillows and a mattress that promotes sleep.

Limit Screen Time: Turn off phones, tablets, and laptops an hour before bed. Screens generate blue light, which disrupts melatonin synthesis.

Watch Your Diet: Avoid large meals, coffee, and nicotine before bed. A light, balanced snack may be needed. Stimulants and stomachaches might interrupt sleep.

Exercise: Exercise regularly, but finish intensive workouts a few hours before bedtime. Exercise regulates sleep and improves health.

Manage Stress: Before bedtime, try deep breathing, meditation, or progressive muscle relaxation to relax.

Limit Naps: Naps should be 20–30 minutes and avoided close to bedtime to avoid disrupting evening sleep.

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