Set a sleep schedule: Go to bed at the same time each night.
Create a nightly routine: Engage in calming activities like meditation,
baths, or music.Exercise regularly: Avoid vigorous exercise within 2 hours
of bedtime.Limit stimulants: Cut back on caffeine and nicotine, especially
after noon.Avoid heavy meals: Don’t eat right before bed, but a light snack is okay.Skip alcohol: It may help you fall asleep,
but disrupts sleep later.Take naps: Short naps during the day can help reduce sleep
debt.Reserve your bed for sleep: Avoid using devices, eating, or watching TV in bed.
Limit screen time: Avoid screens for at least 2 hours before bed.
Create a restful bedroom: Make sure it’s quiet, cool, and comfortable.
