Struggling to fall asleep or waking up feeling tired? You're not alone. Sleep is crucial for your body and mind to function well, and even small changes in your routine can make a big difference.
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Here are six science-backed tips that can help you sleep better, naturally.
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Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
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Unwind before bed with relaxing activities like reading, taking a warm shower, or practicing deep breathing. A calming routine signals to your brain that it’s time to sleep.
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Turn off phones, TVs, and laptops at least an hour before bedtime. Blue light from screens can interfere with melatonin production, making it harder to sleep.
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Keep your room cool, dark, and quiet. Use blackout curtains, a fan, or white noise if needed. A comfortable environment helps your body relax and fall asleep faster.
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Caffeine can stay in your system for hours and disrupt your sleep. Avoid coffee, tea, and soft drinks in the late afternoon or evening.
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Include foods like bananas, almonds, chamomile tea, or warm milk in your dinner. These contain nutrients that support melatonin production and help your body wind down naturally.
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