Go to bed and wake up at the same time every day, even on weekends, to help regulate your body’s internal clock.
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Wind down 30–60 minutes before bed with calming activities, such as reading, gentle stretching, or meditation. Avoid screens and stimulating content.
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If you nap, keep it short (20–30 minutes) and avoid late afternoon naps to prevent interfering with nighttime sleep.
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Avoid caffeine, heavy meals, and alcohol in the evening. Reduce fluid intake before bed to minimize nighttime bathroom trips.
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Regular physical activity supports better sleep, but avoid intense workouts 2–3 hours before bedtime.
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Morning light helps reset your body’s sleep-wake cycle. Spend time outdoors or by a sunny window early in the day.
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Use melatonin or sleeping pills only with medical guidance. Long-term use can worsen sleep quality and create dependency.
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Stress and racing thoughts often disrupt sleep. Try journaling, deep breathing, or guided meditation to clear your mind before bed.
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A unique yet effective habit is scheduling a 10–15-minute "worry time" in the late afternoon. Use this time to write down your concerns or to-do list so they don’t follow you to bed.
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This simple practice trains your brain not to bring up worries during bedtime, helping you fall asleep with a clearer, calmer mind.
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