1. Keep a consistent schedule: Go to bed and wake up at the same time every day, including weekends. This is the single most effective way to reset your body clock.
2. Create a dark, quiet, cool sleep environment: The ideal temperature is around 18–20°C. Blackout curtains and white noise can make a real difference.
3. Reduce screen time 1 hour before bed: Blue light suppresses melatonin production and delays sleep onset. Use night mode or blue-light filters if needed.
4. Avoid caffeine after 2 PM: Caffeine has a half-life of about 5–6 hours, meaning half of a 3 PM coffee is still in your system at 8 PM.
5. Avoid alcohol before bed: While alcohol may help you fall asleep, it severely disrupts deep and REM sleep, leaving you less restored.
6. Avoid intense exercise close to bedtime: Exercise earlier in the day is great for sleep, but high-intensity workouts within 2 hours of bedtime can be stimulating.
7. Build a relaxing pre-sleep ritual: Reading, meditation, a warm bath, or gentle stretching can cue your body to wind down.
8. Use your bed only for sleep: Don't work or scroll in bed — this reinforces the mental association between your bed and sleep.
9. Limit naps: Keep naps to 20–30 minutes and avoid napping after 3 PM.
10. If you can't sleep, get up: Don't lie awake in bed for more than 20 minutes. Do something calm until you feel sleepy, then return to bed.